Fit Minds: Recent Episodes
Mariah Jean
The Fit Minds podcast with your host: Coach Mariah Jean. Discussing all things health and fitness, nutrition, training, mental health, bodybuilding, competitions, sports performance, female specific health and debunking fitness/nutrition industry myths.
Coach Mariah has been training for 10+ years in the gym. She’s a full time online nutrition and fitness coach and a qualified, accredited, registered and insured sports nutritionist and personal trainer under the Mariah Jean fit brand.
Coaching clients and other coaches since launching her business in 2017. Mariah coaches clients nationally in Australia and internationally around the world. Mariah is not just a fitness/nutrition coach, but a business owner, life coach, business coach and mentor within her company: Mariah Jean Pty Ltd. She is a 2 x pro and national champion natural women’s bodybuilding figure athlete.
Mariah recovered from anorexia and bulimia nervosa plus severe depression and anxiety in 2015 and has been no stranger to mental health struggles since childhood. Post recovery she decided to pursue her passion in helping others to avoid the all too common mistakes she made herself along her fitness journey. Mariah’s aim is to help everyday people just like you, discover sustainable nutrition and fitness information and education to utilise for the rest of your lifetime.
To simplify the process once and for all by opening the doors on the fitness and nutrition industry. Peeling back the layers to discover the right mindset and mentality required to live your best, balanced and healthiest lifestyle. To finally remove the confusion, take back your power and establish a better relationship with yourself, your food and your exercise.
The Fit Minds Podcast will help you improve your attitude and approach towards tackling your life challenges, goals and success.
Follow our Instagram, YouTube, Facebook and TikTok @mariahjeanfit and check out our website: www.mariahjeanfit.com
"I don't want to lift weights... I don't want to get bulky." 👀
If you're a busy mum, chances are you've had this thought before.
It's one of the biggest myths stopping women from getting stronger, feeling more confident, and seeing the results they actually want.
The truth? Building noticeable muscle doesn't happen overnight. Strength training and training specifically to build muscle aren't the same thing, and understanding the difference can completely change how you approach your workouts.
If fear of "getting bulky" has been holding you back, this episode is one you need to hear.
🎙️ This week on The 'Fit Minds' Podcast: The Benefits of Strength Training for Women
Out now on Spotify, Apple Podcasts and YouTube – make sure you're following so you don't miss it. 🤍
Support the show
You're exhausted.
Dragging your feet through the day.
Snapping at the kids.
Tired even after a full night's sleep 😩
So you go looking for answers.
Maybe it's my hormones.
Maybe it's my cortisol.
Maybe it's an imbalance.
Maybe my body's just... broken.
But what if it's none of that?
You're barely eating.
Skipping meals.
Fearing carbs.
Running on one coffee and a litre of water you forgot to drink 💧
Not enough food.
Not enough nutrients.
Not enough sleep.
Not enough YOU.
Mumma, you're not broken.
You're running on empty.
And the fix is simpler than anyone made it sound 🤍
This week on The Fit Minds Podcast: Why you've got no energy as a Busy Mum
We're breaking down the real reasons you've got nothing left in the tank, and exactly how to get your energy back.
Out now on Spotify, Apple Podcasts and YouTube. Hit follow so you don't miss it! 🎙
Support the show
Mums, this one is going to hit different.
You've been doing everything "right."
The early gym sessions.
The salads.
The calorie counting.
And you're STILL stuck. 💭
So this week, we're breaking down why you're making weight loss way harder than it needs to be.
And why the answer is probably simpler than anything you've been told.
If you've ever thought "my body is just broken," press play on this one. 🤍
This week on The 'Fit Minds' Podcast: Are You Overcomplicating Weight Loss?
Out now on Spotify, Apple Podcasts and YouTube. Hit follow so you don't miss it. 🎙
Support the show
Mums, here's the truth no one says out loud 👇:
You don't have tomorrow.
You don't have next week.
You don't have time. ⏳
And the right moment? It's not coming.
You keep waiting until after the event, after the holidays, after things calm down.
But things don't calm down.
If you don't start looking after yourself now, amongst the chaos, you'll spend years feeling like you never gave yourself a real shot.
So don't live for tomorrow.
Live for today.
Start today. 🤍
This week on The Fit Minds Podcast: Stop waiting for the right time to start your fitness journey
Out now on Spotify, Apple Podcasts and YouTube. Hit follow so you don't miss it. 🎧
Support the show
Busy mum, read this twice:
Every time you say "I can't"...
Every time you say "that's just how I am"...
You're not describing yourself.
You're programming yourself.
Self-belief isn't something you wake up with.
It's something you build.
Even on the days getting out of bed feels like the hardest thing you'll do.
This week on The Fit Minds Podcast: The Power of Self-BeliefOut now on Spotify, Apple Podcasts and YouTube. Hit follow so you don't miss it. 🎧
Support the show
Busy mums, you're not lazy. You're burnt out.
You're the cook.
The taxi.
The therapist.
The financer.
The one holding it all together.
You're even mothering your husband.
And underneath the surface? You're frazzled.
Everyone leans on you. But who are you leaning on?
This week on The Fit Minds Podcast: Are you lazy or just burnt out?
Out now on Spotify, Apple Podcasts and YouTube. Make sure you're following so you don't miss it. 🎙️
Support the show
Mums, your period is trying to tell you something. 👀
Late cycle? Heavy? Missing?
It's not just "one of those things."
It's a signal.
Your body's check engine light.
Before you reach to suppress it, ask: Am I eating enough? Sleeping enough? Actually listening?
Your cycle = your health report card.
Stop ignoring the messenger.
This week on The Fit Minds Podcast: How to manage painful, heavy, missing or irregular periods.
Out now on Spotify, Apple Podcasts and YouTube. Make sure you're following so you don't miss it. 🎧
Support the show
To the busy mum who finally gets the kids to bed, only to find herself raiding the pantry...
You finish dinner, but you are still starving. 🤔
Then the frustrating cycle starts: you snack, you binge, you snack, you binge.
You probably think you just have zero willpower at night.
But the truth is, your blood sugar is crashing. You are stuck in this loop because you didn't eat enough volume, protein, or real food during the day.
You are literally backlogging your energy, and your body is demanding fuel. It is time to break the cycle.
This week on The Fit Minds Podcast: Are you eating too much or not enough?
Out now on Spotify, Apple Podcasts and YouTube. Make sure you're following so you don't miss it. 🎙️
Support the show
To the exhausted mum scrolling social media and feeling like you're failing because you aren't in the gym six days a week... take a deep breath.
Stop trying to be the 5 AM "fitspo" who trains every single day just because you saw it online.
More is NOT always more.
If you are fitting in two to three sessions a week, or even just one, you are doing perfectly fine. It is time to let go of the toxic pressure to hit 15,000 steps just to compensate for what you ate.
This week on The Fit Minds Podcast: Are you exercising enough?
Out now on Spotify, Apple Podcasts and YouTube – make sure you're following so you don't miss it. 🎙️
Support the show
Busy mums, let's be honest.
Every Easter. Every Christmas. Every school holiday.
Same excuse.
"I'll get back into it once the kids are back at school."
But here's the thing, your kids aren't stopping you.
You are.
You control the grocery shop. You set the example. You make the rules in your own home.
You don't have to be perfect. You just have to stop writing off weeks at a time because life got a little hectic.
Balance doesn't take a holiday. And neither should you.
This week on The Fit Minds Podcast: Using the school holidays to eat shit and not exercise
Out now on Spotify, Apple Podcasts and YouTube. Go check it out! 🎙
Support the show
Mums, you do not need to flog yourself at the gym to fix your Easter weekend.
You burn maybe 200 to 300 calories in a session. That's not even a whole Easter bunny.
And dropping to 1200 calories? That's just setting yourself up to binge again.
Normal meals. Normal deficit. Fruits and veggies back on the plate.
Half a step forward is still forward.
This week on The Fit Minds Podcast: What to do if you ate too much chocolate over Easter. 🍫
Out now on Spotify, Apple Podcasts and YouTube. Go check it out! 🎙
Support the show
You didn't fail. You just stopped.
Missing a week of workouts isn't failure.
Life getting in the way isn't failure.
Giving up is the only thing that is.
But here's the problem. Most of us are waiting for the perfect moment to start again. After Easter. After the birthday. After the school holidays.
And then what? Another reason comes along. Because it always does. 🔄
The goal isn't perfection between life's interruptions. It's learning to keep going through them.
This week on The Fit Minds Podcast: Is Perfectionism Ruining Your Progress?
Out now on Spotify, Apple Podcasts and YouTube. Make sure you're following so you don't miss it! 🎙️
Support the show
The fear of looking "too muscular" is literally stealing your future independence. 💪
Imagine not being able to get out of your chair. Not being able to reach a cupboard. Not being able to make yourself a cup of tea.
That's not just aging, busy mums. That's what happens when we avoid strength for decades.
We've been sold the idea that lifting weights will make us look manly. But what it actually does is protect your body, your independence, and your quality of life well into your 80s and 90s.
This week on The Fit Minds Podcast: Women Should Be Strong, Not Skinny. This one's for every mum who's been afraid to pick up a weight. 🎙️
Out now on Spotify, Apple Podcasts & YouTube. Hit follow so you don't miss it.
Support the show
You don't need more motivation. Your brain is just full. 🧠
Trying to figure out what to eat, when to move, and how to lose weight on top of literally everything else you're already carrying?
That's not a motivation problem. That's a mental load problem. 💡
This week on The Fit Minds Podcast: Why Mums Need More Accountability Not More Motivation.
Out now on Spotify, Apple Podcasts and YouTube. Make sure you're following so you don't miss it.
Support the show
Skipping breakfast isn't discipline. It's a setup.
If you've ever told yourself you "did really well today" because you ate under 700 calories... and then found yourself destroying a family bag of crisps after dinner... that's not a willpower problem. That's your body doing exactly what it's supposed to do.
This week on The Fit Minds Podcast: Why Mums Who Skip Breakfast Can't Lose Weight.
Now live on Spotify, Apple Podcasts, and YouTube — make sure you’re following so you don’t miss it.
Support the show
The scale doesn’t tell the whole story, but your consistency does.
If your answer to “have I been on track?” is “mostly” or “pretty good”... that’s not consistency. That’s where we need to get honest with ourselves.
Tick the boxes. Hit your steps. Follow your plan. Stop lying to yourself and start backing yourself.
I go deeper in to this in my latest podcast episode on Spotify, Apple Podcasts and YouTube — out now.
Make sure you’re following so you don’t miss it.
Support the show
Mums, you CAN’T eat and train like everyone else.
Between the constant fatigue and running on little sleep, your body needs to prioritise recovery – not overexertion.
That’s why a one-size-fits-all approach won’t work.
You need meal plans that are simple, doable, and family-friendly.
No more complicated recipes or time-consuming prep.
You also need training that fits your lifestyle – not a random workout schedule that leaves you feeling burnt out.
Every mum has different calorie and macro needs based on life stage, hormones, and daily demands.
STOP googling weight loss plans.
They’re likely the reason you’re struggling to stick with anything long-term.
It’s time to work with someone who gets it and can build a plan that’s just right for you from day one 👏🏼
Support the show
If you feel like you’re lacking motivation, it’s probably got nothing to do with motivation at all.
It comes down to not having any support, accountability, or knowing exactly what to do to get the results you want.
Then going around in circles and blaming yourself.
Here are some reasons you might feel like motivation is missing:
1. Lack of clear goals
2. Feeling overwhelmed with daily life
3. Under eating, leading to low energy
4. Not having the right support system
5. Setting unrealistic expectations
6. Stress and burnout
7. Comparing yourself to others
8. Not seeing immediate results
9. Past failures affecting your belief
10. Lack of routine
11. Trying to do it alone with little support, encouragement, or guidance
Many mums are under eating, which leaves them with low energy and makes it harder to exercise or even find energy to cook.
This creates a cycle that’s hard to break.
In this episode, I share how to break that cycle and get back on track with a clear plan, support and realistic goals 💪🏼
Support the show
Let’s be real — most mums aren’t “bad at dieting”…
They’re just stuck in habits that make fat loss harder than it needs to be.
In today’s episode of the Fit Minds Podcast, I break down the most common patterns I see every single day:
✨ Skipping breakfast and wondering why energy crashes by 10am
✨ Being scared of carbs and under-eating them at every meal
✨ Cooking one meal for the family… then eating something completely different (usually worse)
✨ Not getting enough protein, fibre or water to actually control hunger
✨ Bonus habit I forgot to record: living off your kids’ leftovers instead of eating proper meals
These habits don’t make you a bad mum.
They just mean you need a better plan.
If you’re tired of feeling exhausted, snacky, and stuck in the same cycle of shitty eating — this episode will hit home.
Support the show
Short answer? No. And believing you do might actually be holding you back.
In this episode I break down:
• Why you don’t need to label foods as “good” or “bad”
• How the 80/20 approach supports fat loss, health and sustainability
• Why restriction often leads to binge–restrict cycles
• How including flexible foods protects your relationship with food
• The role of fibre and micronutrients (without obsessing over perfection)
• Why processed food isn’t the real problem — calories and consistency matter most
• Why balance beats extremes every single time
You don’t need to live on salads.
You don’t need to cut out your favourite foods.
You don’t need another all-or-nothing plan.
You need structure, balance, and a method you can actually maintain as a busy mum.
🎧 Listen now to the full episode and share it.
Support the show
If 2025 taught you anything, it’s that motivation isn’t the problem.
Structure is.
Here’s what actually moves the needle👇🏼
Your nutrition has to be the priority.
Not extremes. Not perfection. Just consistent, repeatable habits you can sustain when life gets busy.
Stop over-committing to training.
You don’t need a 6-day program to see results — especially if you’re already exhausted.
Less, done well — ALWAYS beats more (then quitting when you can’t commit to it).
You can actually still make progress on weeks you don’t even make it to training.
Get your steps in.
Daily movement matters more for fat loss than most people realise — more than your workouts themselves.
Be ruthless with your environment.
Surround yourself with people who support your goals. Distance yourself from those who drain, sabotage, or normalise staying stuck.
Consume content that keeps you aligned.
Podcasts, education, reminders that pull you back on track when old patterns creep in.
And finally — get support.
Doing this alone is harder, slower, and far more frustrating. The right support shortens the journey and protects your energy.
You don’t need another “fresh start.”
You need systems that work in real life.
🎧 Episode out now on Spotify, Apple Podcasts, and YouTube — save it, share it and start building a 2026 you don’t need to escape from.
Support the show
If you feel like you are constantly
Starting again
Falling off
Binging at night
Blaming your willpower
And thinking something is wrong with you
This episode is going to be a massive lightbulb moment
In this solo episode of the Fit Minds Podcast I break down the real reason so many women especially mums struggle to stick to a diet and why it has nothing to do with motivation or discipline
We cover
🍝 Why under eating especially carbs is driving cravings and binges
🧠 How low blood sugar creates food noise sugar cravings and loss of control
🥔 Why carbs like potato pasta rice and oats are not the enemy
💪 How protein actually protects your body muscle strength and metabolism
🥗 Why being hungry all the time is NOT a sign of fat loss
🚫 Why dieting should never feel like torture
I explain exactly how to structure your day so you can
✔ Feel full
✔ Have energy
✔ Stop binging at night
✔ Lose weight without feeling miserable
You do not need to starve
You do not need to cut carbs
And you do not need another extreme plan from the internet
You need to eat properly
🎧 Listen now on Spotify or YouTube
💌 Message me if this episode hit home and you want help applying this in real life
Support the show
If you are already stressing about
“Christmas parties”
“all the food”
“starting again in January”
This one is for you
Coach Mariah and Coach Chloe chat about how to enjoy Christmas without treating December like a free for all and waking up in January hating yourself for it
Inside this episode we cover
🎁 Why Christmas is ONE day not a month long binge
🥐 How “I will just fast then eat whatever” totally backfires
🍾 Smarter drink choices so you can still enjoy a few without blowing your calories
🥗 How to build a balanced Christmas plate without feeling restricted
🙅♀ Setting boundaries and not letting peer pressure derail your goals
🧠 Why your mindset around “I will just start next year” is keeping you stuck
You will walk away knowing how to
✔ Enjoy your fave Christmas foods without guilt
✔ Stop the all or nothing blowouts
✔ Maintain or even lose weight across December the boring one
This December is not a month to treat your body like crap
It is a chance to practice balance and actually feel good in your skin while you celebrate
🎧 Listen to How to avoid weight gain over Christmas on Spotify and Apple Podcasts
💌 Send us a message if you want help creating a Christmas game plan that lets you enjoy the food without undoing all your hard work
Support the show
How much weight can you lose per week?
Before it’s considered to be unhealthy or risk losing muscle too?
And why is weekly rate loss so different for men versus women?
First of all — go ahead and follow us @mariahjeanfit & @chloejayne.fit for more realistic, healthy weight loss advice for mums ❤️
In our latest Fit Minds podcast episode — we dive into the exact numbers you should be expecting to see on the scale each week.
If you’re unsure as to exactly how much weight you “should” be losing each week…
Tune into this episode (on YouTube, Spotify and Apple Podcasts).
For one of the most eye opening discussions which will change the way you see weight loss for the better.
Discover the REAL reasons your weight loss may have stalled, may be perfectly fine or may even be TOO high.
-
Learn how to properly calculate your ideal rate of loss.
-
Take the pressure off yourself to lose a certain round number weekly.
-
Understand other plausible reasons your weight may have stalled, plateaued or you’ve gained weight, unrelated to fat gain.
From two experts in the field of weight loss, nutrition, exercise and dieting for mums.
Dm or comment “Weight” and we’ll send the link listen to the full episode.
Just two mums coaching mums to feel and look their absolute best inside and out ❤️
Support the show
In today’s episode, I’m in the kitchen making spaghetti Bolognese — because let’s be real, that’s mum life — and I’m breaking down one of the biggest misconceptions in weight loss: that you have to track calories to make progress.
You’ll hear:
Why tracking isn’t always realistic (especially for time-poor mums)
How I lost 20kg without tracking
The difference between understanding food and obsessing over numbers
Why personalised meal plans take the mental load off
How to build confidence with food again — one simple habit at a time
If you’ve ever felt like you “should” be tracking but can’t keep up… this one’s for you
Listen on Spotify or YouTube — search Fit Minds Podcast by Coach Mariah Jean
fitmindspodcast #busymumfitness #weightlossjourney #mumlifebalance #nutritiontips
Support the show
Sugar cravings aren’t about willpower — and mums get hit hardest. In this Fit Minds Podcast episode, Coach Mariah Jean (Registered Sports Nutritionist, insured in Australia) breaks down the real reasons you’re reaching for sweets and how to stop the binge–guilt cycle without “quitting sugar.”
What you’ll learn
• Why dopamine, gut bacteria, stress and lack of sleep drive cravings
• The big mistake: cutting carbs and replacing them with high-fat meals
• How steady blood sugar kills cravings (think oats, rice, potatoes, whole grains)
• Fibre targets for women and how fruit/veg actually keep you fuller
• Protein timing so you feel satisfied all day
• Hydration basics that curb snack attacks
• Smart sweet strategy: pair treats with protein, and use quick carbs pre-workout
Simple fixes you can start today
• Eat 3 meals + 2 snacks, 2–3 hours apart
• Build plates with complex carbs + lean protein + veg/fruit
• Aim ~25g fibre/day (women)
• 3–4L water/day (adjust for activity and heat)
• Keep a “treat + protein” combo for cravings
Listen on Spotify or watch on YouTube — search: “Fit Minds Podcast — Why Mums Crave Sugar (And How To Fix It)”
fitmindspodcast #sugarcravings #mums #postpartumwellness #nutritiontips #australiafitness
Support the show
Mum life is demanding but burning out does not have to be part of the journey.
In this episode of the Fit Minds Podcast we explore:
💛 The early signs of burnout that most mums ignore
🧘 Simple ways to protect your energy each day
🍽️ How to balance caring for your family while still caring for yourself
💡 Practical mindset shifts that make the load feel lighter
Motherhood is a marathon, not a sprint. Protecting your wellbeing is not selfish. It is necessary.
🎧 Listen now on Spotify & Apple
💌 Share this with a mum who needs a reminder to slow down and breathe
fitmindspodcast #mumburnout #mumlife #postpartumwellness #selfcareformums
Support the show
Cutting out whole food groups is not the magic answer to weight loss OR reducing bloating OR improving your digestion.
In this episode of the Fit Minds Podcast we talk about:
🥛 Why gluten and dairy get unfairly blamed for weight gain and bloating
🍞 When removing them is actually necessary and when it is not
🧠 How restriction can backfire and create more stress and deficiencies around food
💡 What to focus on instead for long term health and fat loss
Nutrition is not about extremes. It is about building habits that fit your life and your body.
🎧 Listen now on Spotify & Apple
💌 Share this with a friend who feels pressured to cut everything out
fitmindspodcast #nutritiontruths #dietmyths #mumlife #healthfacts
Support the show
Perfect meal plans and 2-hour workouts? Not happening when you’re a mum.
In this episode of the Fit Minds Podcast, we get real about:
💛 Why “all or nothing” fitness doesn’t work for mums
🥗 How to make nutrition simple (without separate meals for the whole family)
🏋️ Short, effective workouts you can actually fit into mum-life
🧠 Shifting the focus from perfection → consistency
Because health isn’t about doing everything — it’s about finding what works for you in this season of life.
🎧 Tune in now on Spotify & Apple
💌 Share this with a mum who needs to hear she’s doing enough
fitmindspodcast #mumfitness #mumlife #postpartumjourney #nutritionformums
Support the show
Weight loss drugs are EVERYWHERE right now — but what’s the truth?
In this episode of the Fit Minds Podcast, we cut through the hype and talk about:
💊 What weight loss drugs actually do in the body
⚖️ Who they’re designed for (and who they’re not)
💡 The risks, side effects and realities you won’t see on Instagram
🍏 Why lifestyle, nutrition and mindset still matter — even if medication is part of the journey
This isn’t about shame or shortcuts — it’s about giving you the facts so you can make informed decisions for your health.
🎧 Listen now on Spotify & Apple
💌 Share this with someone curious about the real story behind weight loss medications
Support the show
All meat. No plants. No carbs.
The carnivore diet sounds extreme — but it’s gaining traction fast.
On this episode of the Fit Minds Podcast, we unpack:
🥩 What the carnivore diet actually is (and why people try it)
⚖️ The short-term results vs. long-term risks
🧠 How it affects gut health, hormones and overall wellbeing
🍏 Why balance matters more than bandwagons
Before you jump on another “quick fix,” get the facts and understand what this diet really does to your body.
🎧 Tune in now on Spotify & Apple
💌 Share this with a friend who’s curious about the latest diet trends
fitmindspodcast #carnivorediet #nutritiontruths #dietculture #healthfacts
Support the show
Why am I so tired… when I’ve barely “done” anything today?
It’s not laziness — it’s decision fatigue.
On this episode of the Fit Minds Podcast, we dive into the invisible mental load mums carry every single day:
🧠 The constant stream of choices — meals, naps, outfits, schedules, playtime
🥱 How decision fatigue drains your energy faster than any workout
💡 Simple ways to reduce the overwhelm and make space for you again
💛 Why you’re not a “bad mum” if your brain feels fried
This is the struggle no one talks about — but every mum feels.
And how to start to reduce some of your mental load and finally get some of your sanity back.
🎧 Listen now on Spotify & Apple
💌 Share this with a mum who’s running on empty
Support the show
Remember when leaving the house used to be simple?
After baby, it can feel overwhelming — from packing everything to worrying about feeds, naps, the way you look, feeling uncomfortable and public meltdowns (yours or theirs).
In this episode of the Fit Minds Podcast, we talk about:
👜 Why that first solo outing feels so daunting
💛 Small steps to rebuild your confidence
🌏 How to navigate the stares, the comments and the mental load
🤱 Tips for making outings easier with your baby in tow
Because you deserve to feel comfortable in your own skin — and in the world outside your home.
🎧 Tune in wherever you get your podcasts
💌 Share this with a mum who needs a little nudge to take that first step out
fitmindspodcast #mumconfidence #postpartumjourney #newmumlife #postpartumhealing #mumlife
Support the show
Let’s talk about the shame, the pressure, and the unrealistic expectations placed on mums from day one.
In this raw and honest episode of the Fit Minds Podcast, we unpack:
🍼 Why breastfeeding doesn’t work for every mum — and shouldn’t define your worth
💤 The mental toll of sleep deprivation, constant pumping and feeding guilt
💛 What "fed is best" really means, without the judgement
Whether you’re breastfeeding, combo feeding, breastfed & went to formula, exclusively pumping, or went straight to formula — you’re doing an amazing job mama.
🎧 Listen now on Spotify, YouTube and Apple
💌 Tag a mum who needs to hear this reminder
Share our podcast with those who need it most right now
fitmindspodcast #mumguilt #breastfeedingjourney #fedisbest #newmumlife #postpartumtruths
Support the show
If you’ve ever felt guilty for taking time to move your body — this episode is for you.
We’re breaking down the myth that exercise is a luxury or a selfish act once you become a mum.
Because it’s not about abs or aesthetics.
It’s about energy, identity and doing something for you — without apology.
Support the show
Is it fat… or ab separation? 🤔
This week on the Fit Minds Podcast, Mariah shares what most mums aren’t told about that stubborn lower belly pooch — and why it might not be body fat at all.
From solo parenting and sick babies to navigating gym life postpartum, this raw episode dives deep into:
💬 Her own experience with severe abdominal separation
📚 What diastasis recti actually is (and how to check for it)
🧠 Why healing takes more than just crunches
💪 The mindset and exercises that actually help
Support the show
Part 3 of 3: In this no-fluff, deeply insightful episode, we dive into the current state of the nutrition and coaching industry—calling out misinformation, influencer culture, and the dangers of oversimplified diet trends.
We unpack:
Why nutrition advice is more polarised than ever
The real barriers practitioners face in Australia
What makes a great coach (hint: it’s not Instagram followers)
How we can protect the public and elevate the profession
The crucial difference between passion and persistence
Whether you're a coach, student, or someone just trying to figure out what's legit in the nutrition space, this episode will challenge your thinking and fuel your fire for change.
Support the show
🎙️ Part 2: The Gatekeeping Problem in Nutrition
“I wanted to help everyday people with nutrition… but I kept hitting the same roadblock.”
In part two, Alex opens up about the frustrating barriers he faced trying to become qualified in the nutrition space—
Even if you weren’t treating chronic disease, the only path forward was 4.5 years of university, irrelevant subjects, and 500+ hours of clinical work.
For many, it was excessive—and led to either giving up or winging it.
💬 This part of the episode explores:
⚠️ Why outdated education systems are deterring future coaches
📉 The ripple effects on the quality of health advice
✅ What needs to change to allow passionate, capable people in
🎧 Available on Spotify & Apple Podcasts
📺 Full episode on YouTube
Support the show
Dive into the Future of Sports Nutrition - with our Latest Podcast Episode
Ever wondered what it takes to build a thriving nutrition and fitness coaching business from the ground up?
In this must-listen episode, Coach Mariah Jean of The Fit Minds Podcast chats with Alex Thomas from SNA about his incredible journey in business and the evolution of the wellness industry over the past decade.
Discover:
The Power of Qualified Experts: Why working with registered nutritionists is non-negotiable for your health goals.
Beyond the Hype: Unpacking dangerous trends and the critical importance of “scope of practice” in health advice.
Adapt & Thrive: How Alex navigated challenges and seized opportunities to build a multi-modality health hub.
Join us for an insightful conversation that will empower you to make informed health choices and appreciate the vital role of professional expertise!
Support the show
Pilates is great for core control, posture, stability and even mobility — HOWEVER, if your goal is to achieve sculpted, toned glutes?
It’s not the full picture nor the definitive answer.
In this episode, we explain:
– Why glute growth needs progressive overload, not just bodyweight exercises
– The science behind muscle adaptation and hypertrophy
– What Pilates actually does (and doesn’t do) for your glutes
– How to combine strength training with Pilates for better results or ditch the Pilates for good if you want to go all in on glute growth
- Plus how your nutrition choices and Pilates as a combo, may actually be fast tracking you to that flatter pancake bum
If you think you've been doing all the “right” things by following popular fitness trends (just like Pilates) but still not seeing significant change — this one’s for you.
Support the show
Body positivity started as a movement to empower people to love themselves regardless of shape or size.
But somewhere along the way, it’s also started to blur the line between self-acceptance and self-neglect.
Loving your body shouldn’t mean ignoring warning signs like fatigue, joint pain, poor sleep, risk of heart disease/diabetes/stroke or signs of significant hormone imbalances (like an irregular period or low libido).
Health isn't about looking a certain way — it’s about how your body functions and feels.
You can appreciate your body and still want better for it.
You can have self-love and still say,
“This isn’t good enough for me anymore.”
What do you think — has the body positivity movement gone too far?
Support the show
We’re in an era where many tough truths are now labelled as “toxic” — especially in women’s fitness.
But here’s the reality: without discipline, nothing changes.
Motivation is finite, discipline is habitual.
NOTHING that is worthwhile is going to be handed to you, we must normalise EARNING the good things we strive for in life.
No matter how "motivated" you are at any given point in time — if you continue to skip workouts, make excuses and expect results from comfort… you’re going to remain stuck.
In this episode, I’m breaking down why the over-sanitised, overly gentle approach to fitness is actually holding women (and men) back.
And why being challenged, pushed and held accountable is the most empowering thing you can experience.
It is a PRIVILEGE to have access to the choices we have - to live in a society where we can actually choose to exercise and eat well.
We owe it to ourselves to respect and appreciate that opportunity, no matter how we're "feeling" at the time.
This isn’t about shame.
It’s about setting our own standards higher for our own good.
It's about raising the bar, when we've kept it so low.
If you’re tired of all the fluff and BS and you're ready to finally step up — this one’s for you.
No sugarcoating.
Just the truth, as raw and authentic as it comes.
Let’s f***ing go.
🔥
Support the show
In today's episode, we explore the profound power of perspective and how a single thought can catalyse life-changing shifts.
Tune in to this episode where I share how I completely redirected my life's trajectory through one pivotal mental shift and provide practical strategies for identifying and cultivating your own transformative thought.
Whether you're feeling stuck in a career rut, struggling with relationships, or simply searching for greater meaning, this episode reveals how the right thought—embraced fully and acted upon consistently—can become the foundation for reinvention.
With just a single thought, you can implement sustainable habits that turn momentary insights into lasting change.
Tune in for this life changing episode - which could hold the key to unlocking the life you've always wanted.
Support the show
Easter weekend is coming and so are all the chocolate bunnies, camping trips, family feasts and lazy days that come with it! 🐰🍫
But that doesn't mean your goals need to take a back seat.
In today's episode, we're sharing our top strategies for enjoying all the Easter festivities while staying committed to your health, productivity and personal targets.
From making smarter choices at family gatherings, to finding creative ways to incorporate movement into your celebrations, this guide covers it all!
Plus, we're revealing our secret "80/20 approach" that lets you indulge in those Cadbury eggs guilt-free while keeping your bigger picture in focus.
Whether you're trying to maintain fitness goals, stick to a work deadline, or just avoid the post-holiday slump, these practical tips will help you hop through Easter without losing momentum.
Let's make this holiday both enjoyable AND aligned with your vision for 2025!
Support the show
In this second installment, Coach Mariah Jean and Coach Joey Cantlin dive deeper into the world of coaching, contest prep, and setting boundaries for success.
🔥 What’s Inside This Episode?
✅ The importance of setting deadlines and boundaries as a coach
✅ Contest prep realities—how extreme dieting affects mindset
✅ Managing emotionally unsettled clients with structure & communication
✅ The mental side of bodybuilding & high-performance coaching
Whether you're a coach, competitor, or just curious about the behind-the-scenes of elite training, this episode is packed with real talk and actionable insights.
📺 Watch on YouTube | 🎧 Listen on Spotify & Apple Podcasts
Support the show
Our Newest Episode of the Fit Minds Podcast featuring our special guest - Coach Joey Cantlin!
In this special episode, Coach Mariah Jean sits down with longtime friend and fellow coach - Joey, for a conversation that’s been a long time in the making!
Since first meeting in 2019, they’ve both been on a journey of growth, learning and coaching excellence.
What to Expect in This Episode:
Coach Joey’s background and journey in the fitness industry
The mindset shifts needed for long-term success
How to stay motivated and disciplined in fitness & life
Behind-the-scenes stories from their coaching experiences
Whether you’re an athlete, a coach, or just someone looking for motivation, this episode is packed with insights to help you elevate your health and fitness game.
Support the show
Tired of hearing you've "damaged your metabolism" or need to "kickstart your metabolism again"? In this episode, we break down the science behind metabolic adaptation, explain why your metabolism isn't actually "broken," and reveal what truly drives energy balance.
We'll explore why metabolic damage is not always to blame (and absolutely not permanent, being entirely reversible), how your body adapts to different caloric intakes, how metabolic rate changes as we age and practical strategies to optimise your nutrition without falling for quick-fix metabolism myths - goodbye lemon water and expensive supplementation.
Whether you're looking to lose fat, gain muscle, or simply understand better how your body works, this evidence-based conversation will transform how you approach food and fitness for life.
Support the show
In this powerful episode, we tackle the complex relationship between body image and athletic performance.
We explore how focusing too much on how we look can sabotage what we're capable of achieving physically.
Drawing from our combined coaching experience, we share stories of athletes who transformed their results when they shifted focus from aesthetic goals to performance metrics.
Learn practical strategies to appreciate your body for what it can do rather than how it appears, recognise when aesthetic goals are holding you back and develop a healthier relationship with training that celebrates strength, endurance and skill acquisition.
Join us for an honest conversation about breaking free from appearance-based motivation to discover the incredible achievements your body is truly capable of.
Support the show
Ever feel like your social calendar is in a full-on war with your fitness goals? In this week's podcast episode, we're spilling ALL the tea on how to navigate those special events without derailing your progress!
From weddings to weekend brunches, baby showers, birthday celebrations to holiday feasts - we're breaking down the REAL strategies that actually work (and don't involve hiding in a corner with your meal-prepped chicken and rice 😅)
In this episode:
Why the "all or nothing" mindset is your biggest enemy
Our top tips for pre-event game plans that WORK
How to make smart choices without being "that person" at the party
The day-after recovery routine that'll get you right back on track
Plus, we're sharing my personal stories of how we manage to stay on track at events while still being the life of the party! 💃
Tune in wherever you get your podcasts! And don't forget to screenshot and share your biggest takeaway - tag us in your stories! 🎧
Support the show
🎧 In this episode, we dive deep into the process of negative thinking and explore practical strategies to rewire your mindset for positive change.
Learn why our brains naturally gravitate toward negative thoughts and discover techniques to break free from self-limiting beliefs.
We'll share powerful real-world examples of real women who've successfully shifted their perspective, along with actionable steps you can take today to start your own mindset transformation.
Plus, discussing how small daily practices can create lasting neural pathways for optimistic thinking.
Whether you're dealing with workplace challenges, personal relationships, barriers for health and fitness or life transitions, this episode will give you the tools to approach obstacles with resilience, determination and hope.
Support the show
🤒 When both you and your little one are under the weather, life feels like it's moving in slow motion.
In today's raw and real episode, we dive into the messy reality of juggling your health goals whilst parenting and pushing through sickness – from battling sleep deprivation to finding creative ways to entertain a feverish baby when you can barely keep your own eyes open.
We'll share honest stories about the challenges, practical tips for maintaining some resemblance of daily routine and those unexpectedly sweet moments of cuddles between coughs.
Whether you're in the thick of it now or want to be prepared for the inevitable sick days ahead, this episode is your survival guide to making it through when your household becomes an impromptu infirmary.
Plus, we'll discuss how to adjust your expectations, show yourself grace, keep up your self care and keep household running (even if it's at half speed).
Join us for this cozy, tissue-filled conversation that proves you're not alone in the struggle.
And perhaps it may even help those of you who are sleep deprived or battling sickness as night shift workers or in general daily life.
Support the show
Real Talk: Healing Your Self Esteem & Body Image After Motherhood - Join us as we unpack the emotional journey of self-love, challenge societal pressures and share honest strategies for rebuilding mind and body confidence during the transformative postpartum period.
Insights, personal stories and compassionate conversations await 🫶🏼
Tune in to our latest episode on Spotify or YouTube - link in bio 🎧🔗
Support the show
🎙️ NEW EPISODE ALERT! ROUND 2!!
Join us for an inspiring conversation with coach Anthony, a transformation specialist and mindset coach who turned his own health journey into a mission to help others.
From breaking down the mental barriers to bodybuilding prep, to exploring why society struggles with reaching optimal health - this episode dives DEEP!
Anthony shares his incredible personal transformation story and drops some serious wisdom on why having the right coach can be a game-changer for your fitness journey.
Plus, find out his hot takes on everything from pizza vs pasta to whether he's Team Australia or New Zealand in our rapid-fire quick 10 round! 🔥
Whether you're a seasoned fitness enthusiast or just starting your wellness journey, this episode is packed with actionable insights and authentic conversation that'll make you rethink your approach to health.
🎧 Listen now on Spotify or YouTube!
WellnessPodcast #FitnessJourney #TransformationStory #HealthAndWellness #MindsetCoaching #NewEpisode #PodcastLife #FitnessMotivation #BodybuildingTips #WellnessJourney
Support the show
🎙️ NEW EPISODE ALERT!
Join us for an inspiring conversation with coach Anthony, a transformation specialist and mindset coach who turned his own health journey into a mission to help others.
From breaking down the mental barriers to bodybuilding prep, to exploring why society struggles with reaching optimal health - this episode dives DEEP!
Anthony shares his incredible personal transformation story and drops some serious wisdom on why having the right coach can be a game-changer for your fitness journey.
Plus, find out his hot takes on everything from pizza vs pasta to whether he's Team Australia or New Zealand in our rapid-fire quick 10 round! 🔥
Whether you're a seasoned fitness enthusiast or just starting your wellness journey, this episode is packed with actionable insights and authentic conversation that'll make you rethink your approach to health.
🎧 Listen now on Spotify or YouTube!
WellnessPodcast #FitnessJourney #TransformationStory #HealthAndWellness #MindsetCoaching #NewEpisode #PodcastLife #FitnessMotivation #BodybuildingTips #WellnessJourney
Support the show
In today's episode, we dive deep into why that pre-workout meal isn't just an optional extra—it's your secret weapon for better results. Learn how proper pre-training nutrition unlocks your body's potential for fat loss, helps pack on lean muscle, and supercharges your performance in the gym. We'll break down the optimal timing, portions, and food choices that can make or break your fitness goals.
PLUS: Discover why fasted training might be sabotaging your progress, the perfect protein-to-carb ratio for your specific goals, and simple meal ideas you can prepare in under 5 minutes. Whether you're a morning workout warrior or an evening gym enthusiast, this episode will transform how you think about pre-workout nutrition.
Support the show
🌟 Balance isn't about perfect 50/50 splits - it's about finding YOUR rhythm!
Truth bomb: Some weeks your workouts will be fire 🔥 and other weeks you'll barely squeeze in a 15-min home session.
And you know what? BOTH ARE OKAY!
Last week I had to skip two planned gym sessions because life got in the way and guess what?
The weights were still there waiting for me when I came back 😌
Real fitness fits into your life, not the other way around.
Sometimes that means:
- Morning workouts before the chaos starts
- Late workouts when the kids (and other gym goers) are in bed
- Split sessions (hello, lunch break walks!)
- Living room workouts while your kids/pets play nearby
- Rest days when life gets crazy
Your fitness journey isn't cancelled because you're busy - it just looks different in different scenarios and seasons 🌸
Who else is tired of feeling guilty about missing a workout? Let's normalise REAL life balance! Share your story below or in my DM's👇🏼📥
FitLife #WorkLifeBalance #RealTalk #FitnessTips #WellnessJourney #FitnessCoach #WomenWhoLift #FitMum #LifestyleBalance #SustainableFitness"
Support the show
Is an 8-week challenge your ticket to lasting change, or just another quick fix?
Today we're diving deep into what really happens during these popular fitness programs and what separates our 8 week journey from all of the other challenges on offer!
We'll explore:
What you can realistically achieve in 8 weeks
The psychology behind time-bound challenges
Why some people succeed while others crash and burn
How to tell if a program is worth your investment, amongst all of the overwhelming offers in the fitness industry
The importance of what happens after the challenge ends
Whether you're considering joining a transformation challenge or running one yourself, this episode breaks down everything you need to know to make an informed decision.
Perfect for fitness professionals, potential participants and anyone interested in sustainable transformation journeys.
Listen to get the unfiltered truth about 8-week challenges and learn how to approach them for lasting results.
Support the show
Join us as we dive into the beautiful chaos of balancing fitness goals with parenthood during the holiday season! We're sharing our raw, unfiltered experiences raising Lyla while trying to squeeze in workouts between gift wrapping and gingerbread house disasters.
We'll discuss how we're adapting our fitness routines, dealing with seasonal stress, and finding joy in the small moments – like impromptu dance parties in the kitchen and turning present wrapping into a full-body workout.
Whether you're a seasoned parent-athlete or just starting your journey, this episode is packed with real talk, laughs, and strategies to help you thrive during the most wonderful (and hectic!) time of the year.
Support the show
Join us for an another insightful conversation (Episode 2) with Georgia Voice, an international posing and performance coach who's taking the fitness industry by storm.
With a unique background blending nearly a decade of acting and performing arts experience with fitness expertise, Georgia shares how she's revolutionising the posing coaching space through her deeply personalised approach.
Learn how she creates a safe space for clients to be vulnerable, authentic and grow beyond just learning poses. Discover why she's become one of the most sought-after posing coaches, with a waitlist of EOI of over 50 clients stretching into 2026.
Whether you're a competitor or coach, this episode offers valuable insights into the intersection of personal development and stage presence in the fitness industry.
Support the show
Join us for an insightful conversation with Georgia Voice, an international posing and performance coach who's taking the fitness industry by storm. With a unique background blending nearly a decade of acting and performing arts experience with fitness expertise, Georgia shares how she's revolutionizing the posing coaching space through her deeply personalized approach. Learn how she creates a safe space for clients to be vulnerable, authentic, and grow beyond just learning poses. Discover why she's become one of the most sought-after posing coaches, with a waitlist of over 50 clients stretching into 2026. Whether you're a competitor or coach, this episode offers valuable insights into the intersection of personal development and stage presence in the fitness industry.
Support the show
Ever stood at the gym door, heart racing - and not from exercise? You're not alone.
In today's raw and real conversation, we're diving deep into the fears that hold so many of us back from embracing movement.
In this episode, we explore:
The paralysing fear of injury and how it affects our movement patterns
Why "perfect form" anxiety might be sabotaging your progress
The all-too-familiar feeling of being watched (spoiler: everyone's too focused on their own workout!)
Breaking free from the "I'm not fit enough to get fit" paradox
How past trauma shapes our relationship with team sports
Running into people we'd rather not see at the gym
Practical strategies to build confidence and overcome exercise anxiety
Whether you've been avoiding the weights room, feeling out of place in team sports, or telling yourself you're "just not athletic," this episode is your sign to start where you are.
If you've ever felt like the fitness world wasn't built for you, this conversation might just change everything 🎧
Support the show
In this raw and revealing episode, we dive into the crushing expectations placed on modern mums.
From "bounce back" culture and career juggling to social media's perfectly curated motherhood, we explore how these pressures affect mental health, relationships and self-identity.
Hear from real mothers about navigating judgement over their parenting choices, debunking the myth of "doing it all" and finding peace amidst the chaos.
Whether you're a new mum, just surviving the days or you've got a tribe of little ones, this conversation will remind you that you're not alone in the struggle.
Mum's need support, praise, love and encouragement now more than ever.
Support the show
Are you struggling with low moods and intrusive episodes of anxiety?
Your gut health and food choices might hold the clues.
In this eye-opening episode, we dive deep into the fascinating two-way street between your gut and your brain.
You'll learn why that post-junk-food funk isn't just in your head, discover the surprising links between inflammation and depression and get actionable tips for eating your way to a better mood.
Whether you're dealing with anxiety, brain fog or just want to optimise your mental wellbeing, this episode reveals the dietary changes that could transform your mind through your gut.
Support the show
In this episode, we dive into the often-overlooked emotional (psychological) and physical (physiological) rollercoaster that follows intense bodybuilding Comp Preps.
We explore 'Post-Comp Blues' - that unexpected slump athletes face after giving their all, who can't help but wonder:
"Well...what's next?? What now??"
"I want to maintain my conditioning but I also want to grow"
"I don't want to restrict myself anymore"
"I want life flexibility but I don't want to blow out"
"Maybe I should compete again next season or next year"
"I need to set some new goals ASAP or I'll get bored and distracted"
Learn about the potential psychological impacts of your reversal and discover practical strategies for moving through a reverse more smoothly - or simply learning how to accept and forgive yourself more often through this phase.
This discussion on reversal and recovery will help you navigate the mental and physical struggles of post-show "come down" and emerge stronger during your current reverse OR even for your next Comp Prep to come.
Support the show
Join us for our latest vlog on YouTube and podcast on Spotify - The Comp Season B 2024 Wrap Up for Team MJ FIT 🚀🚀🚀
Summarising the efforts of our athletes across 3 shows 💪🏼
We'll talk all things comp prep - including division criteria, comp day chaos, judging, where our team placed and our transparent thoughts on the results as comp prep coaches 🙌🏼👙✨
Support the show
Join us for our latest podcast to learn how connecting emotionally with your fitness journey and finding your "WHY?", can make exercising and making better nutrition choices more worthwhile.
Going from feeling like a dreaded chore, into a joyful expression of your authentic self.
Whether you're a fitness newbie or a seasoned gym rat, this episode will help you tap into the powerful emotional fuel that drives lasting change.
Support the show
In this eye-opening episode, we dive deep into the often overlooked but crucial world of nutrition labels.
Ever felt overwhelmed by the tiny print and confusing percentages on food packaging?
You're not alone.
We're here to demystify this vital source of information and empower you to make healthier choices.
Our Sports Nutritionists will walk you through:
Serving Sizes: Learn why they matter and how they can be misleading.
Calorie counts: Understand what they really mean for your daily intake.
Macronutrients: Decipher the differences between fats, carbs, and proteins.
Hidden Sugars: Discover the many names sugar hides behind.
Sodium levels: Find out why this may or may not matter, even if you don't have high blood pressure.
Vitamin and Mineral Percentages: Learn how to interpret these and why they're important.
Ingredient Lists: Understand why the order matters and what to keep an eye out for.
Incorrect Labelling: How their are often discrepancies on packages from macros to calories on packing.
We'll also discuss how to compare products effectively, the truth behind marketing claims like "low-fat" or "all-natural", "high-protein" and how to use this knowledge to build a balanced diet that works for you.
Whether you're managing a health condition, trying to lose weight, or simply aiming to eat better, this episode will transform your grocery shopping experience.
By the end, you'll be equipped with the knowledge to navigate nutrition labels like a pro, making informed decisions that align with your health goals.
Tune in to take control of your nutrition and health, one label at a time!
Support the show
Don't let your fitness routine take a vacation just because you do!
This week, we're unpacking the best strategies to keep your energy input up while maintainining your strength (and your sanity) when you're on the road.
From hotel room bodyweight workouts to incidental exercise and adventure-based activities, we'll cover it all.
Plus, hear our top tips for staying motivated away from home.
Tune in for practical advice on nutrition, portable equipment must-haves and how to turn any destination into your personal gym.
Or even tactfully factoring in de load weeks for SOME of your holiday periods.
Your travel plans and your fitness goals are about to become best friends 🤝🏼
Support the show
Are you constantly switching coaches in search of the magic formula for success?
In this eye-opening video podcast episode, we dive deep into the world of "coach hopping" and uncover why this strategy might be holding you back instead of propelling you forward.
We'll explore the hidden costs of frequently changing coaches, from disrupted dynamics to stunted personal growth and more.
Tune in as we call out chronic "coach hopping" for what it is 👊🏼
Support the show
Competing in a bodybuilding competition takes immense dedication, discipline and preparation.
In our latest podcast episode, we'll examine the key signs that you're truly ready to take the stage - from having a solid training regimen dialed in, to accurately following nutrition protocols, to the mental fortitude required.
Whether you're a first-time competitor or a seasoned pro, we'll provide honest insights to help you objectively assess your readiness and ensure you step on that stage feeling confident and competition-ready.
Tune in to get the inside scoop on what it takes to be fully prepared to compete at your absolute best 👊🏼👙
Support the show
Food fanatics, athletes, fitness addicts and health nuts!
Ever wonder if scarfing down that burger at midnight is worse than having it for lunch?
Or if your post-workout protein shake is all it's cracked up to be?
If you should be eating before workout?
Or if your specific food choices matter far more, than the specific time you're consuming them?
We're diving headfirst into the wild world of nutrient timing and nutrient types for your specfiic goals!
In our latest vlog and podcast episode, we're pitting the "when" against the "what" in the ultimate food face-off.
We'll chat about all those trendy eating schedules – yeah we're looking at you, intermittent fasting crazies – and whether they're really all they're hyped up to be.
Plus, we'll break down the whole "eat this, not that" craze.
Get ready for some mind-blowing science, dieting hack food myths and maybe a dad joke or two as we unravel this tasty mystery.
We've got the lowdown from nutrition nerds and fitness freaks alike, so you can finally figure out if that midnight snack is sabotaging your gains or if it's all just a bunch of baloney (see what we did there?).
So grab a snack (whenever you want, we won't judge...yet), pop in those earbuds and let's get this food party started!
Who knows, by the end of this episode, you might just revolutionise your relationship with your refrigerator.
Let's dig in! 😜🍔
Support the show
Is hiring a coach a luxury or a necessity?
This week, we break down the costs and benefits of personal coaching, from career/life mentors to nutritionists and fitness trainers.
We'll explore budget-friendly ways to actually afford coaching, the value and investment you get back from coaching, pull back the curtains on the true costs involved with coaching and discuss the life changing experiences of those who've taken the plunge (with no regrets).
Tune in to decide if coaching is the missing piece in your success puzzle 🧩
Support the show
Join us for our latest podcast as we explore the dynamic world of nutrition and exercise across the human lifespan.
In this eye-opening episode, we'll dive into how our bodies' needs evolve from childhood through adulthood and beyond.
Our coaches break down the essential dietary requirements and fitness strategies for each life stage, including:
Fueling growth and development in infants, children and teens
Optimising performance and health in young adults
Navigating some of the changes and challenges of pregnancy and postpartum
Adapting to hormonal shifts during menopause
Maintaining vitality and independence in our golden years
Whether you're a parent, a fitness enthusiast or simply looking to age gracefully, this episode offers practical tips and valuable insights to help you nourish and strengthen your body at any age.
Tune in to learn how to tailor your diet and exercise routine to your current life stage and set yourself up for a healthier future 👏🏼❤️🚀
Support the Show.
This week's latest vlog and podcast episode delves into the transformative power of internal dialogue in your fitness journey.
We'll explore:
The psychology of self-talk and its impact on physical performance
Identifying and reframing negative thought patterns which continue to hold you back.
Techniques to harness positive self-talk for improved motivation and results.
Practical methods to build a more supportive mental environment.
Join us as we uncover how the conversations you have with yourself can be the key to unlocking your true health and fitness potential.
We'll show you how to turn your mind into your most powerful ally in achieving your health and fitness goals.
Support the Show.
Balancing Act: Birth Control, Nutrition and Your Fitness Journey
In this eye-opening episode, we delve into the complex relationship between birth control, nutrition and fitness goals.
Discover how hormonal contraceptives can impact your metabolism, nutrient absorption and even your gym performance.
We'll explore:
- How different types of birth control affect your body composition
- Potential nutrient deficiencies and how to combat them
- Strategies for adjusting your diet and workout routine
- The truth about weight gain and birth control
- Navigating changes in appetite and cravings
Whether you're an experienced gym goer or just starting out in your fitness journey, this episode provides crucial insights to help you optimise your nutrition and training while on birth control.
Tune in to make more informed decisions about your health and performance!
Support the Show.
Join us as we dive deep into the world of ICN Queensland with expert insights on federation changes, posing criteria and winter prep strategies.
We'll explore the crucial elements of stage presence, judge expectations and the elusive X-factor.
Plus, get candid advice on coach-client relationships, nutrition discipline and overcoming self-doubt in posing classes.
We'll debunk common competition myths and rank the key pillars of a successful prep.
Whether you're a seasoned competitor or just starting out, this episode is packed with valuable tips to elevate your comp prep journey 🚀👙👠
Support the Show.
We dive into the world of exercise-related injuries that disproportionately affect women.
From runner's knee to stress fractures, we'll explore why these injuries occur and more importantly, how to avoid them.
Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with practical advice to keep you moving safely and confidently.
Tune in to learn:
Top exercise injuries women commonly face
How anatomy, the menstrual cycle and hormones play a role in injury risk
Expert tips for injury prevention and practicing correct form
When to push through discomfort and when to rest
Recovery strategies to get you back in the game faster
Don't let fear of injury (or reinjury) hold you back.
Let's build stronger, more resilient bodies for women!
Support the Show.
Are You a Notorious "Stress Eater"?
Unraveling the Complex Relationship Between Women's Stress Levels and Nutrition
In this episode, we dive deep into how stress affects women's eating habits and nutritional choices.
From cortisol spikes to comfort food cravings, we'll explore the science behind stress-induced eating patterns.
Learn practical strategies to maintain a balanced diet under pressure, discover stress-busting foods and gain insights on how adequate nutrition can actually help manage stress.
Whether you're a busy professional, a mum juggling multiple responsibilities, or simply navigating life's challenges, this episode offers valuable tips to nourish your body and mind in stressful times.
Tune in to transform your relationship with food and stress!
Support the Show.
Are you a mum struggling to find the time to exercise let alone address your nutrition?
Our latest podcast episode focuses on some helpful tips for mums looking to get back into their exercise and changing their nutrition habits.
We provide some practical and simple solutions to "finding even the smallest amounts of time" amongst the chaos and forgiving yourself for those moments where things just don't work out perfectly.
Plus some useful life hacks for juggling mum life and jumping over the hurdles of personal, family, career and health commitments and responsibilities ❤️👏🏼 tune in on Spotify or watch our vlog on YouTube 🤗 it's time to take back some of your power again 👏🏼👏🏼👏🏼
Support the Show.
Struggling with chronic and persistent bloating?
Feel like you've swallowed a beach ball after meals?
Or perhaps you can't to go to the toilet properly for days on end?
Bloating is an all-too-common and confronting issue which can leave you feeling uncomfortable, irritable, self-conscious and just plain blah.
In our latest podcast episode, we're diving into the main culprits behind bloating and providing practical tips to beat the bloat.
From food intolerances to gut bacteria imbalances and inflammatory conditions, we'll uncover the reasons your belly balloons up and out.
Our coaches share some easy strategies to reduce bloating through diet and lifestyle changes.
Tune in for the ultimate guide to managing the bloat and feeling confident, comfortable and energised again.
🍏❤️💪🏼
Support the Show.
Winter can be a challenging time to stay active and "motivated" with the colder weather, shorter days, more layers of clothes and food indulgences/temptations.
In our newest podcast episode, we'll share practical tips and strategies to help you maintain your fitness routine and mindset throughout the Winter months.
From adjusting your workout schedule to finding a pre-exercise ritual and managing cravings, we'll cover it all.
Learn how to set achievable goals, overcome the Winter blues and emerge feeling stronger and more energised when Spring arrives.
Tune in on Spotify to "The Fit Minds" Podcast or subscribe to our Youtube channel "Mariah Jean Fit" to watch the Vlog.
Support the Show.
Life has a knack for throwing curveballs when we least expect them.
And sometimes it feels like losing a game of dodgeball - it all seems to come at us at once.
Whether it's a sudden job loss, a relationship breakdown, or an unexpected health scare, these moments can knock us off our feet and derail our plans.
In our latest episode of the Fit Minds podcast, we dive deep into strategies for staying on track when "shit hits the fan."
Join us as we explore:
Practical tips for maintaining basic focus and productivity amidst chaos.
The importance of a strong support system and how to cultivate one.
Techniques for managing extreme stress and emotional overwhelm.
Real-life scenarios and navigating through tough times, only to emerge stronger.
Knowing when to pivot & "change the plan" to preserve your mental sanity & physical well being.
Tune in to discover how to keep moving forward, even when everything seems to be falling apart. Remember, it's not about avoiding the storm, but learning how to dance in the rain.
Don't miss this empowering episode packed with actionable insights to help you remain gentle with yourself, grounded and resilient - no matter what life throws your way.
Support the Show.
Ever feel like your training doesn't quite translate to real life?
Like it doesn't serve any purpose to your daily routine or you can't see the direct physiological or lifestyle benefits?
In our latest podcast episode, we're diving into strength training and functional fitness - exercises that mimic and build strength for the movements you use every single day.
From carrying groceries to playing with your kids and even preventing falls later in life - strength training preps your body for life's demands.
We share our top functional exercises to build full-body strength and mobility.
We'll be touching on movement patterns like squats, deadlifts, lunges, pushing, pulling etc.
We'll also explain why strength training is a game-changer for injury prevention, posture, chronic pain or general pain, muscular imbalances, joint health, preventing muscular atrophy and staying active as you age.
You'll learn simple ways to add "functionality" to your current routine by focusing on multi directional, multi-joint movements.
Tune in for actionable tips to get stronger in the movements that really matter!
Support the Show.
Whether it's hitting a lifetime PB in the gym, running your first 5KM, mastering a new exercise, fitting back into your jeans or simply showing up consistently, every accomplishment deserves to be celebrated.
In this episode, we dive into the importance of pausing to reflect on your fitness milestones, big and small.
We discuss how celebrating your wins (even the "small" ones) can provide a huge motivational boost and remind you how far you've come.
We also share tips on ways to mark the occasion - from treating yourself to a new gym outfit to getting a massage or even a pedicure.
Most importantly, we emphasise how taking time to acknowledge your hard work helps prevent burnout and keeps you inspired to continue crushing your goals.
After all - having a fitness lifestyle is a journey, not a sprint! @chloejayne.fit
🏃🏼♀️💯
Support the Show.
You've worked hard, followed a solid diet and exercise plan
and finally achieved your goal physique. But now comes the hard part - maintaining those results long-term without regaining the fat you lost.
In our latest Vlog & Podcast episode, we'll dive deep into sustainable strategies for keeping the weight off permanently.
From diet adjustments and exercise programming to mindset shifts and lifestyle habits, we'll cover practical tips to help you avoid falling back into old patterns.
You'll learn:
The importance of nutrition periodisation for metabolic health
Exercise strategies to preserve muscle while allowing for more dietary freedom
Mindful eating practices to prevent overeating and emotional eating
Lifestyle habits like sleep, stress management and accountability
Whether you've struggled with yo-yo dieting in the past or are looking to make your first transformation stick, this episode will equip you with the tools for lifelong leanness.
Tune in to learn exactly HOW to maintain your hard-earned results!
Click the link in our bio to watch & listen to our Vlog on Youtube & Podcast on Spotify.
Fit Minds - with Coach Mariah Jean & Chloe Jayne.
Support the Show.
In our NEWEST episode we chat about the importance of training intensity - are you training too hard or not hard enough?
Tune in to our all latest episode for some seriously inspiring chats and quality banter with two of the industries real & rawest women.
Talking all things business, coaching, mum life, nutrition, mindset & training.
With plenty more episodes yet to drop!
Not just another FITspo podcast - we get stuck into the nitty gritty topics (without the extra fluff).
STAY TUNED FAM 👊🏼
Support the Show.
Introducing your NEWEST Co-host to the Fit Minds Podcast...Coach Chloe Jayne!! @chloejayne.fit
Tune in to our all latest & NEWEST episode for some seriously inspiring chats and quality banter with two of the industries real & rawest women.
Talking all things business, coaching, mum life, nutrition, mindset & training - in this episode we touch on the all important topic of taking the time to recover and prioritising mental health postpartum.
With plenty more episodes yet to drop!
Not just another FITspo podcast - we get stuck into the nitty gritty topics (without the extra fluff).
Keeping it REAL - as always.
STAY TUNED FAM.
👏🏼
Support the show
Welcome to a very special episode of the Fitminds podcast! In this week's episode, I sit down with NBA 2023 QLD overall Wellness champion and 2 x gold medal Wellness winner with ICN QLD, Chloe Barwick - to discuss all aspects of her comp prep and fitness journey.
We talk about Chloe's competitive background and how she prepares both physically and mentally leading up to big events.
She shares insights into her training regimen in the off-season and how she continues to push herself even when not actively training for a competition.
We also share our thoughts on the fitness industry and how it has evolved, where we see it going and her goals as an athlete in the space.
Towards the end of the conversation, we talk about Chloe's aspirations, goals and plans for the future.
Tune in for an inside look at the life of this inspiring athlete!
Support the show
In this week’s podcast, we’re tackling the difficult and often taboo but crucial topic of "binge eating".
Expect an honest conversation about some of the triggers which MAY lead to binge eating episodes, how to start to work on breaking the cycle, the value of self-compassion on the recovery journey and lifestyle changes which support sustainable change.
We’ll also discuss the differences between excessively low calorie diets and nourishing your body, rejecting the concept of “good” and “bad” foods and how to make peace with all foods in moderation.
My hope is that anyone currently feeling trapped by disordered eating habits will feel empowered to take control of their health and their relationship with food after listening.
Or to seek out professional help, to begin their healing process.
Recovery IS possible – tune in to take the first steps in starting your journey back to health & balance today!
Support the show
Going hard isn't the only way to see results.
In our latest podcast episode, we debunk the notion that we have to push through pain and discomfort to achieve our fitness goals.
You can make serious gains without extreme strain or soreness - we talk smart training and realistic goal setting so you can get fitter and stronger, without burning out
.
Rid yourself of this "no pain, no gain" mentality.
There are healthier, more sustainable ways to build strength and improve your workouts over time.
Train smarter, NOT harder.
Support the show
In this week's vlog, I'll be talking all about how your workouts SHOULD be tailored to and match up with your fitness goals and body type.
I'll explain the idea behind "purposeful programming" and why cookie-cutter exercise plans don't work for everyone.
Expect tips on:
Setting smarter goals based on your current capabilities.
Setting smaller training goals aligned with your larger goal.
Ensuring you're not engaging in strongly conflicting modes of exercise for your major goals.
Modifying intensity and volume to align smoothly with your aims.
Choosing equipment and movement patterns which play to your strengths.
Working on building up your weaknesses and focusing on improving struggle points, imbalances or gaps in skill acquisition.
Preventing injury through substituting movements or adjusting combinations of movements - which may not work so well for your neural movement patterns, anatomical & genetic structure.
Whether you're looking to gain muscle, improve agility, rehab an injury, prevent injury or train for a competition or race - you will require workouts built solely for YOU!
Tune in and I'll share my best advice on crafting customised routines to help you perform at your peak.
Smash that subscribe button so you don't miss this helpful new vlog!
Support the show
31 Weeks + 3 days 🌻 ~ Welcome back to part 2 of my pregnancy & personal growth vlog 🫶🏼
In my last video, I shared some of the key lessons I've learned so far while navigating pregnancy as a coach and active woman.
Today, I want to dive deeper into a few more insights from this transformative period of my life.
On embracing the unknown.
As much as I like having a plan, pregnancy has forced me to relinquish control and embrace some uncertainty.
With so many physical and emotional changes happening day-to-day, I've had to take life one moment at a time
And while it hasn't always been easy, learning to go with the flow where I can and creating structure in other areas - has been so good for me.
I'm excited about what's to come without trying to dictate every step of the journey.
Support the show
While every woman's pregnancy is different, my hope is that you're able to filter and apply any insights that relate to your own experience.
Tune into our latest podcast episode for some insight into how I've managed the process - all while expressing as much transparency as possible.
Entering into motherhood is such a unique journey, filled with life changing essons and deep growth.
Allow yourself to embrace all the changes - physical, emotional and otherwise.
Pregnancy does not come without frustration and struggle, it's riddled with it.
Focus on each phase and finding joy in the journey - wherever you can.
Some days you will be absolutely "over it" and others, you will relish in those small moments.
They don't call it rollercoaster for nothing.
It will test you and so will the next chapter and the next.
But what good is any journey, if it were all smooth sailing?
Mama, you are made for this.
Support the show
FIRST BODYBUILDING COMP JITTERS? @icnqld President Shares His TOP TIPS in our latest Youtube Vlog!
Join Myself and Jason Woodforth, President of ICN QLD & VP of ICN AUS, as he shares insider advice for nailing your first (and future) bodybuilding competition/s.
The ICN QLD president himself, gives the scoop on ICN's brand new All Female Classic show, overcoming stage fright, building the ideal mindset and support squad, using tracking as a tool not punishment and keeping competitions honest and drug-tested.
Whether you're stepping on stage for the first time or you're a seasoned competitor, don't miss Jason's tips for bringing your best package and thriving on your competition journey!
Hit subscribe and get ready to learn from one of the legends of natural bodybuilding in Aus 👊🏼
Support the show
New year, new goals! Right?? 🎉
I know it's easy to be super motivated and optimistic about our goals at the start of a New Year.
But actually sticking to those goals long-term is indeed - the hard part of it all 😅
Research shows that most people abandon their resolutions by mid-February... Uh OH!!
So how do we make sure our resolutions actually stick?
It comes down to:
Making a plan, taking it step-by-step, building habits over time, tracking progress, holding yourself accountable to someone else (or yourself), seeking support from friends and not beating ourselves up or throwing the towel in when we slip up.
Focus on consistency over perfection.
Keep showing up and putting in the work day after day, those small steps will add up to big results 🙌🏼
This method and approach...is truly how you get shit done ✅
Support the show
Do You Have Good Girl Syndrome? 👧🏼
Do you find yourself constantly putting others first at the expense of your own needs?
Are you a master people-pleaser, overachiever, perfectionist trying to avoid mistakes at all costs?
Do you minimise your own dreams or feel like you can’t fully express all parts of who you are? 🤔
If you identify with a lot of these behaviors, you may be dealing with the good girl syndrome - a pattern rooted in winning external validation rather than honouring internal fulfillment.
In this week’s vlog, I’ll walk through the key signs like:
- Having difficulty saying no
- Apologising excessively
- Feeling immense guilt over percevied failures
- Holding back assertive thoughts and opinions
My hope is that identifying these tendencies will be the first step to breaking free!
Beyond just listing symptoms though, I’ll also talk about where this persistent desire for approval comes from and practical steps you can take to break the cycle 💪🏼
Because at the end of the day, you SHOULD feel empowered to stand in your worth, express all of who you are and proudly go after what sets your soul on fire 🔥
If you’re ready to step into your power as you shed the need to be the perfect good girl, this vlog is for you.
Support the show
Navigating Pregnancy, Business & Future Motherhood with Peace and Perspective
After that positive pregnancy test, life truly does change…for the BETTER. Your mind, body, perspective - everything shifts. And while it's an exciting time, we can often experience the hot breath of societal pressure on the backs of our necks.
In this very personal episode, I'm checking in to share how this second trimester has been for me. I'll talk openly about the ups and downs physically and emotionally, as well as what's helping me stay grounded, confident and capable through it all.
Pregnancy is different for everyone, but I hope by sharing my experience makes other expecting mamas out there feel less alone. From dealing with morning sickness to embracing your changing body, to preparing for this new chapter.
I'm focusing this pregnancy journey on living in the moment, rather than getting ahead of myself. I'm also infusing my days with gratitude through journaling, self talk and mindfulness. These practices help me remember both in the wonderful and difficult times, that this is all temporary.
Embracing motherhood has undoubtedly been a magical, challenging and beautiful journey thus far. Join me as I share this process and personal revelations in real time. Let's hold onto perspective and peace as we grow these babies.
Support the show
Do you ever feel like a fraud?
Like you don't belong or deserve your success?
You're not alone - this is imposter syndrome & it affects even the most accomplished people.
In our latest podcast, we'll discuss the root causes of imposter syndrome.
Such as perfectionism, self-doubt & fear of failure.
I'll share how I realised comparing myself to others was destructive & learned to reframe negative self-talk.
You'll hear about strategies for building real confidence & self-trust.
Like celebrating small wins, taking risks & owning your expertise.
And not tying your self-worth to achievements & finding stability in your core values.
My goal is to help you deal with those nagging "what ifs" and feel empowered to put yourself out there.
Together we can change that inner voice from "I'm a fraud" to "I've got this!"
Now is the time to appreciate your talents & know you absolutely deserve your success.
Support the show
We all have those periods when we lose our drive and the gym becomes the last place we want to be.
So what can you do to get back on track when you're in a workout slump?
In this week's podcast episode, we talk honestly about exercise motivation pitfalls.
Like boredom, frustration and lack of time.
We share practical strategies to make training feel fun again, set realistic expectations and "get back into things".
Tune in for tips on showing up for yourself, troubleshooting common hurdles and infusing self-compassion into your return.
You don't have to wait until January 1st to revive your routine - let's spark your fitness inspiration starting today
Support the show
Get ready for a much requested, NEW kicker episode on our podcast channel, where we invite you to witness the somewhat comedic but inspiring intersection of Alex's demanding Comp Prep and the joyous news of my pregnancy during the challenging first trimester 🏋️♂️🤰
In this intimate and inspiring episode, we share the parallel journeys we've embarked upon.
Alex's commitment to his fitness goals and our journey into motherhood/fatherhood has created a unique tapestry of strength and sheer commitment, where determination meets anticipation, excitement and angst.
We'll discuss this extraordinary experience, offering insights into how we manage the juggle of our careers, personal passions and a growing family, whilst working as a team.
Including all of the beautiful ways in which life's circumstances can intertwine.
We'll also touch on how we both got ourselves into this - entirely intentionally!
What led us to our conception plans/execution and what was actually going on behind the scenes.
For Alex to simultaneously commit to a shotgun Comp Prep.
We're downright suckers for a challenge and each year we've been together, we've chased advantageous milestones and accomplishments and no matter how daunting they may appear - as long as we're together, we will always come out on top ❤️
Support the show
Overcoming chronic dieting requires a shift in mindset and adopting a healthier approach to food and body image.
Here are some key steps towards breaking free from the cycle of chronic dieting:
Reject Diet Culture: Recognise that strict food type exclusion diets and restrictive eating patterns are not sustainable or beneficial in the long term.
Challenge societal pressures, fat diets and fat loss gimmicks and embrace the concept of a more balanced approach.
Seek Professional Support: Consider working with a registered dietitian or therapist who specialises in disordered eating.
They can provide guidance, support and personalised strategies to help you develop a healthier relationship with food and your body.
Focus on Nourishment: Shift your focus from constant calorie counting and weight loss to bouts of nourishing your body with balanced meals and wholesome foods. Prioritise nutrient rich meals and food variety rather than strict rules or restrictions.
Practice Self-Compassion: Cultivate self-compassion and challenge negative self-talk.
Celebrate your body for its strengths, functionality and uniqueness.
Treat yourself with kindness and respect, focusing on overall well-being rather than a hyperfocus on external appearance.
Engage in Joyful Movement: Shift your perspective on exercise from a means of burning calories to a way to enjoy and care for your body.
Engage in activities you genuinely enjoy, whether it's the gym, dancing, hiking, yoga, or team sports.
Be gentle with yourself and celebrate each small step towards a healthier and more balanced approach to food, your body and self-care.
Join the Fit Minds Podcast by @mariahjeanfit on Spotify, for a ripper new podcast episode - as we sit down with Jason Woodford (ICN QLD President), a driving force in the world of natural bodybuilding.
In this captivating interview, we delve into some of the fascinating aspects of the sport and the exponential growth and high standard of competitors each year.
As the ICN QLD President and Australian Vice President, Jason offers valuable insights into this dynamic federation and it’s impact on the natural bodybuilding community as we know it today.
Over the years, bodybuilding has witnessed a remarkable surge in popularity.
With an ever-increasing number of athletes embracing the pursuit of their aesthetic goals.
We address some commonly asked questions for both new and seasoned competitors.
Discussing everything from season dates to budgeting for a competition, marking criteria, outfit requirements, stage presence, posing, nutrition, training and beyond.
Jason sheds light on the ICN's role in bodybuilding standards and some key recommendations for both first time and seasoned competitors.
We discuss the organisation’s efforts to provide inclusive divisions for athletes at all levels - ensuring that each individual has the opportunity to showcase their hard work, dedication and unique journey to stage.
We explore some of the common challenges faced in the lead up to a show.
Such as switching divisions, choosing the right bikinis/trunks style for you and remaining open to feedback.
Jason shares his vision for creating life changing experiences and nurturing and environment which empowers athletes and fosters their personal growth.
Exploring the transformative power of adopting bodybuilding as a lifestyle choice.
Plus the impact on mental well-being and the positive ripple effects on an athletes life.
So join us, as we celebrate the indomitable spirit of those who strive to sculpt their bodies and transform their lives.
Part 1 drops today.
Part 2 will be released next week.
You can find the link to the podcast episode in the MJ Fit Bio or on the ICN QLD & MJ Fit Stories today.
As a female fitness and nutrition coach, the journey is not always easy, but it IS always worth it.
The adversity we face only makes us stronger and more determined to help others achieve their dreams.
From the early mornings to the late nights and long days to the ups and downs of client progress - we know that the journey is what shapes us into the best coach we can be for our clients.
We take pride in not just changing bodies, but changing lives.
Every day, we endeavour to support men and women to push themselves outside of their comfort zones and reach new heights they would never have thought possible.
We provide them with the specific tools, knowledge and guidance to transform their bodies and minds, to build confidence and to create a healthy and fulfilling lifestyle.
There is NOTHING more rewarding than seeing our clients succeed.
The look pride on their faces, the overwhelming emotion evoked along a client journey start through to finish...
IS why we do what we do.
It's what makes every single moment of effort, worth it.
So to all the female fitness coaches out there - keep pushing, keep aiming high, and keep changing lives.
You are making a difference and your hard work, stubborn attitude, patience in the pursuit of the happiness of others and dedication to the cause is truly appreciated.
Keep shining and keep inspiring.
How to give less f***s about what others think of you:
Step 1. Recognise the source of your fear:
Understanding where your fear of judgement comes from can help you gain a non emotional perspective and identify underlying issues that may be contributing.
Why do you care? Where does this stem from? What does worrying achieve?
Step 2. Challenge negative self talk:
When we are afraid of judgement, we often engage in negative self-talk that reinforces our fears.
Challenge negative thinking and replace this with positive affirmation.
You are actually in control of that inner dialogue after all.
It takes just as much effort to entertain worry and concern as it does to indulge in the alternative.
Step 3. Reframe your perspective:
Instead of focusing on the negatives or what could go wrong, try reframing your perspective to see the situation in a different light.
For example, instead of worrying about what others may think of you, focus on the opportunities for growth and learning.
Tunnel vision for your goals can help to drown out any distractions or background noise.
Step 4. Take action:
Taking action, no matter how small, can help build confidence and reduce fear.
Start with something that is challenging but achievable, and gradually work your way up.
Stagnance is the enemy of progress. And fear often leads to stagnance.
Don't allow fear to keep you frozen still, in the same spot, forever.
Step 5. Surround yourself with your people:
Surround yourself with those who are supportive and encouraging.
Seek out positive role models who inspire you to be your best self.
Distance yourself from pessimistic personalities and those who seem to constantly tear you down.
You CAN choose to separate yourself tactfully. If it gives you the ick - DO NOT engage.
Remember, overcoming your fear of judgement is a process and requires awareness, time and effort.
With persistence and a change of perspective, you can choose to live a completely different life.
Stu shares his insights on how NBA supports and encourages athletes to pursue bodybuilding as a lifestyle and how the NBA is changing and shaping the natural bodybuilding scene for the better.
.
.
.
.
.
natural #naturalbodybuildingassociation #naturalbodybuilding #bodybuilder #bodybuildingposing #womenbodybuilding #womenbodybuilder
In my latest podcast on "delayed gratification", we provide practical tips and strategies for daily practice and seeking out long term gratification.
Including, how to identify short-term temptations and develop habits that align with your long-term goals and values.
Discussing the importance of setting clear goals and creating a plan of action to achieve them.
Plus, tips on how to stay driven and accountable throughout the process.
Providing examples of how to delay gratification in everyday life.
Such as: planning ahead for success, choosing "smarter" food options, resisting or rethinking impulse purchases, and limiting excessive time spent on social media.
By the end of this podcast, you'll have a better understanding of how to balance short-term pleasures with long-term benefits.
Learning how to make more informed choices, to finally align yourself with your long term desires, dreams and aspirations.
Testosterone plays a key role in regulating the body's insulin sensitivity, which is important for maintaining stable blood sugar levels.
When insulin sensitivity is impaired, it can lead to insulin resistance, which can cause a range of health problems, including fatigue and decreased energy levels.
In addition to regulating energy metabolism, testosterone also plays a role in promoting the production of neurotransmitters, such as dopamine and serotonin, which are important for regulating mood and well-being. Low testosterone levels have been linked to an increased risk of depression and anxiety, both of which can contribute to feelings of fatigue and low energy.
If you are experiencing symptoms of low testosterone, it is important to speak with a healthcare provider to determine the underlying cause of your symptoms and to develop an appropriate treatment plan.
This may involve lifestyle changes, such as increasing OR even decreasing exercise stimulus and improving your diet; to suit your body's energy and general health requirements.
A potential pathway for increasing testosterone (but not always required) testosterone replacement therapy (TRT); which involves supplementing the body's natural testosterone levels with exogenous (synthetic) hormones.
If you are experiencing these symptoms, it is important to speak with a healthcare provider to determine the underlying cause and to develop an appropriate treatment plan. By addressing low testosterone levels and promoting a healthy lifestyle, it is possible to improve energy levels, performance, libido, self confidence and overall quality of life/well-being.
How do we overcome FOMO? The first step is to understand that it's normal to feel this way at some point in time in your life.
FOMO is a natural part of the human experience. The key is to learn how to manage our feelings of FOMO and not allow these intense feelings to control our lives.
One of the best ways to push past FOMO is to focus on the present moment - where you are right here and now.
Instead of worrying about what we're missing out on, we need to focus on what we ARE doing in our own lives.
This can help us to appreciate the wonderful people, choices and experiences within in our own lives and feel more content, accomplished and satisfied on the daily.
Another way to tackle FOMO is to quite literally make a list of all the things and people we're grateful for.
When we're feeling down about what we're missing out on, it can be helpful to focus on all that we HAVE in our lives.
This can help us to feel more appreciative, loved and plentifiul. Shifting our mindset from scarcity to abundance.
It's also important to remember that social media is not always an accurate representation or portrayal of reality.
The images and posts we see on social media are carefully curated and filtered to show only the best parts of people's lives.
We need to keep this in mind and not compare our lives to what we see on social media.
As these are simply snapshots and snippets of the bigger picture.
Thoughts of FOMO can be fairly persistent in their nature. But it's crucial to learn how to approach the repetious returning thought patterns.
By focusing on the present, making a VISIBLE/physical gratitude list and treating social media as a highlight reel, we can truly thrive in our own lives, our own experiences and our own journey's.
If you're struggling with FOMO, this vlog is for you! Join us as we explore this feeling, how to identify it and how to defeat the beast.
Hopefully this vlog will give you the tools you need to live a happier and more fulfilling life, free from the fear of missing out.
During the menstrual phase, women may experience lower energy levels and decreased strength due to hormonal fluctuations. Fluid retention may induce weight increases or plateaus during this phase.
To counteract this process, it's important to prioritise recovery, adequate micronutrient uptake and balanced nutrition, plus a strong focus on hydration, as well as lower intensity or lessor effort given to strength based exercise.
During the follicular phase, oestrogen levels are rising, progesterone is low and women may experience increases energy, strength and endurance.
This is a great time to focus on performance increases for their training.
In the luteal and premenstrual phase, progesterone levels are higher than usual and women may experience decreased endurance/strength and increased fluid retention causing weight gain or weight plateaus.
To combat these symptoms,
it's important to prioritise recovery, specific micronutrients, hydration and lower intensity exercise - much like the menstrual phase.
It's also important to note that every woman's menstrual cycle is unique and may be impacted by a variety of factors, including:
stress, exercise frequency/intensity, illness, chronic disease, hydration, macro & micro nutrients/total calories and hormonal imbalances.
Women who experience irregular cycles or symptoms such as heavy bleeding or severe cramping should seek medical advice to determine the underlying cause.
The female menstrual cycle can have a significant impact on athletic performance and overall health but by understanding the different phases and the ways in which we can adjust our nutrition, mindset and exercise to suit - women can optimise their overall health and performance to benefit their well being and fitness goals.
Whether you're a competitive athlete or simply looking to maintain a healthy lifestyle, it's important to work with your body and its natural rhythms to achieve the best possible outcomes.
Work smarter, not harder ladies.
ur latest podcast is out now -----> tips for breaking the cycle of comparison...
Practice self-awareness & self-reflection:
Take time to reflect on your own thoughts & feelings.
Work to identify & challenge negative thought patterns.
Surround yourself with kindness:
Surround yourself with people who are supportive, encouraging & positive.
Limit your exposure to negative influences.
Focus on gratitude:
Practice gratitude by focusing on what you have & what you're grateful for, instead of what you lack or what others have.
Embrace your unique qualities:
Embrace your own unique qualities & focus on developing these further.
Celebrate others' successes:
Instead of feeling envious of others' successes, try to celebrate them & recognise the hard work & effort that went into their endeavours.
Comparing yourself to others can be a tempting behavioural cycle but it's important to identify it's negative impact & to work to break the cycle.
By focusing on self-awareness, gratitude & embracing your own unique self, you WILL improve your self-esteem & overall quality of life.
Welcome back to part 2 of our interview with Jason Woodforth, the @icnqld president and vice president of the @icnaustralia
In this second part of our interview, Jason delves deeper into the importance of community and support within the natural fitness industry and how the ICN provides a platform for competitors to connect and inspire one another.
He also shares some personal insights on his own journey in natural bodybuilding, managing a busy career and the lessons he has learned along the way.
He addresses the challenges he faced and the strategies he used to overcome them, which provides a different perspective and inspiration to those who are just starting out on their fitness journey.
bodybuilding #fitness #gym #fit #workout #motivation #fitfam #health #fitspo
train #lifting #muscleShow less
Welcome to our latest interview with Jason Woodforth, the president of the ICN Qld and vice president of the Australian ICN.
In this interview, we have the opportunity to hear from Jason about his passion for natural bodybuilding and ICN's mission to promote the beauty and diversity of the human form.
Jason shares the ethos of ICN QLD/GLOBAL, provides some crucial tips and pointers for athletes considering comp prep or coaches considering prepping clients.
He also shares his recommendations and perspective on comp prep methods, timelines, mentality and posing.
Plus a small glimpse of his life experiences and what happens in his world behind the scenes.
If you're a bodybuilding enthusiast, this is an interview you won't want to miss.
Jason's dedication and enthusiasm for natural bodybuilding is truly inspiring.
So sit back, relax and enjoy - part 1 of 2 of the entire 2 hour long interview!
Don't forget to like and subscribe for more content just like this.
Ever wondered what our relationship actually looks like, outside of social media?
Or how we survived my comp prep together?
Or what drives us to train and eat the way we do every single day?
How we remain disciplined as a couple and individuals. What we do to support one another in our goals.
And the reality of maintaining a healthy relationship through challenges.
How we navigate balancing our health and life goals with our heavy work load. Alex as a director of sales & marketing for a corporate company and myself as a coach/director running my own company.
Listen to my latest podcast interview with my Fiancé Alex, my biggest inspiration and my biggest supporter in life.
If you find yourself restricting food groups such as chocolate, lollies, bread or sugar/wheat/dairy/carbs in general - you may need to reasses your justification for doing so.
Did you start restricting these food groups with the intention to have a more dramatic effect on your fat loss goals?
Did you assume that these changes would deliver a direct pay off in correlation to losing MORE body fat? And most importantly, WHERE did you receive the advice FROM to implement such changes?
Google and your neighbour doing a KETO challenge does not quantify a reliable source of information to implement drastic lifestyle and diet changes.
Or perhaps you have assumed "your body" does not "react" well to these food groups.
Be cautious when making drastic emtionally fuelled and likely personally bias claims regarding a rather scientific process.
In that removing or restricting food groups from your diet beforefirst having a proffesional assessment performed may be entirely uneccessary and may actually ENCOURAGE you to develop a negative relationship with these food groups in the long term.
If you have spent weeks, months, years or even decades avoiding entire food groups out of guilt/shame or what we call "misinformation" in the fitness industry, listen to our latest vlog for a huge reality check on this topic.
Where we deep dive into why you should not restrict ANY food groups unless you have been assesed and advised otherwise - in relation to food allergies, intolerances or chronic illness/disease.
We can fall back on a number of excuses and justifcations as to why we procrastinate.
We have all been there, done that.
Admittedly even I have fallen to the wrath of my own self inflicted procastination.
Cementing terrible habits whereby we seem to avoid following through with what simply needs to be done.
Our recent vlog and podcast focuses on explaining why we procastinate and how to prevent this unproductive habit from forming or repeating itself.
It’s not so healthy in the short term and it becomes rather harmful for our endeavours in the long term.
Examples of procastination with your health and fitness might look like:
- Putting off your meal prep even when you have the time set aside to do so
- Putting off your training to perform a low priority task and missing your training window
- Not eating for hours on end and choosing to literally anything but eat your meals
- Not drinking water because ""you didn't get time"" but your water bottle is right beside you
- Leaving your daily steps until the last minute or end of the day. But somehow watching reels for 30 minutes sitting down
- Avoiding starting your health journey/changes becuase of every reason under the sun you can find
Everyone deals with procrastination differentl but there are common patterns we can recognise which reside behind the behavior.
It's important to stop repeating the same mistakes over and over. And simply stressing ourselves into a ball in the process.
In order to change our experience, we must identify the behaviour then tackle how we can prevent ourselves from falling back into our old ways.
""Procastination is the thief of time!""
Building resilience during times of adversity can be an effective tool to help you build or maintain a positive outlook on life.
Resilience is about having the ability to bounce back from challenges, even after experiencing a setback.
It’s about finding positives in what life throws at you, which can ulltimately become your saviour in times you may feel like giving up on your goals.
While allowing you to simply enjoy and fully immerse yourself in your journey as it unfolds.
You don’t need the best environment in order to survive. What you do need is a way of thinking that allows you to make meaningful decisions that put you in a position of strength and resilience.
It is a skill in which is internally ingrained. A very purposeful practice to implement for inevitable triumph.
Surviving adversity is what makes you who you are.
Attitude and perspective play a big role in building resilience.
Which involves identifying your inherent strengths, your working points and finding strategies for dealing with adversity.
Those who succeed continuously are not LUCKY by any means, as they face challenges like any other.
Resilience is a central component and core aspect of their entire persona, being and behavioural/thought patterns.
Your resilience is the difference between remaining headstrong and giving in to what feels like failure.
In our latest vlog/podcast we will explore the importance of building resilience, how to help others recognise their strengths, and how to build character and strength around your life goals.
What does it mean to accept yourself for who you truly are?
It means being honest with yourself, authentic and true to who you are – at least when that is possible.
It’s about allowing what is happening in your life to simply be exactly what it is, without trying to morph, mold or manipulate it into something else.
When you practice drastic acceptance, life becomes more seamless, open and relaxed. Thus we improve our relationships with ourselves and others.
Our hearts can expand enough to contain all of the joy, pain and love that life has to offer us.
Experiencing our full range of emotions exactly as they are.
Learning to cope with the fact that you can not possibly control everything.
Some things are best left to rest than to waste precious energy on.
And learning that you ultimately will never be able to control the choices or opinions others!
Practicing acceptance means fully embracing change.
Letting go of what has been, becoming more present where you are right now and looking forward to the future.
Wherever life may take you.
So you want to build a decent amount of muscle? 🤔💪
Here’s your reality check-list:
✅️Eat in calorie maintenance/surplus for a prolonged period of time
✅️Stop trying to lose body fat at the same time
✅️The longest amount of time you can spend dieting is the shortest amount of time you should spend building
✅️6 months is the MAXIMUM time to spend cutting with plenty of diet breaks
✅️Whereas 6 months is the bare MINIMUM to do a build if you want to see any sort of significant muscle growth changes
✅️Audit your nutrition intake. You may not be eating enough protein and/or carbs
✅️Have a wardrobe that varies in sizes for your both your build, maintenance & cut phases
✅️Get comfortable being uncomfortable
One of the natures’ most delicious and healthy foods… 🍏 FRUIT 🍌
Consuming fruit is a great way to boost your immune health, digestion & general health 🥰
Helping you reach you essential nutrient & fibre intake 👏🏼
Helping to prevent illness and disease 🦠
And even improve your quality of life, moods & energy levels 🧘🏼♀️
Fruits are a healthy, natural, plant based food source with NO added processed sugars or preservatives 🏼
Rich in carbohydrates, nutrients, water & different types of fibre 😍
But some of us are not fully aware of how much fruit our body needs or why we need to consume fruit 🍓
Oftentimes, some may even skip eating fruits because they assume fruit has “too much sugar” because it contains natural sweetness 🤔
Others may not eat enough fruits coles down to a sheer lack of motivation to do so 👌🏼
Even being aware of the advantages fruits provide for their health, they may still choose to avoid their intake entirely 😣
It’s the perfect way to start your day - adding fruit to your breakfast 😍
Because fruit contains enzymes that aid digestion!
And fructose for blood glucose balance 👌🏼
Or even as a quick & simple snack “on the go” between meals 🤗
Each fruit varies in their nutritional value and it’s important to understand the portions of each fruit you require daily ☺️
For this week’s vlog/podcast, we’ll be talking about how much fruit we should/can consume and the deeper reasons behind why we should really be eating our fruit 👏🏼
One of the most common reasons why people feel tired all the time is because of life “stressors” and “busy schedules”.
Are you managing a stressful situation or environment at work?
Are you not getting enough sleep or perhaps not prioritising sleep?
Is there a major deadline that's coming up for an event or project that’s pressing you for time/energy?
Our days seem to be ever-onward and never-ending, so understandably this time poor cycle can drastically affect our energy levels.
It may not be so obvious to do so but sometimes we require an audit on both our lifestyle and health choices.
Perhaps moving away from stressful situations at home or letting go of what may be continuously impacting you - at detriment to your health/well being.
It may even require a substantial change to your diet and exercise regime.
EVERYone experiences exhaustion and fatigue occasionally but persistent tiredness can lower your quality of life and hold you back from actually engaging in doing things you enjoy.
For this week’s vlog/podcast, we’ll be talking about all of the reasons why you may feel tired all of the time and what you can do to prevent yourself from falling into this toxic and cyclic dilemma.
It’s easy just to think of your coach as someone who will help you “find your motivation” or “love yourself again”.
Your coach can indeed help you regain some control over your own life through simple, yet powerful self driven habit changes. 💪🏼
And if you want to both thrive in and be prepared your fitness journey.
It is imperative for you to learn how to smoothly incorporate your training/nutrition regime into your daily life. 💯
However!! ‼️
YOU must actually be some what coachable as a client.
Yes you, need to be the right fit for a coach before you even consider hiring one. 🚫✅
A coach assumes the role of someone who gives feedback & advice that you as a client can actually utilise & apply to advantage your goals. 🏆
Becoming more coachable as an online client is a constructive approach you can take in order to build a healthy, mutually respectful, transparent & trustworthy relationship with your coach. 😄❤️🏼
Coach-ability provides opportunities for coaches to be more creative & authentic in their approach, without feeling as pressured to make definitive or panicked choices when met with abrasive behaviour. 👏🏼
An easy way to identify how coachable you or your clients are is to ask yourself/your clients these key questions:
“How well do I receive constructive feedback?”
“Do I find myself constantly arguing with others or closed off to learning new skills/ideas?”
“Do I find it hard to trust professionals even when the evidence for practice is provided?”
“Do I find myself pushing boundaries & time frames of others without much consideration of their own limitations with these?”
If you do struggle with feeling connected to your coach or perhaps a few you may already have worked with OR if you’re a coach struggling with abrasive/non adherent clients - watch my new vlog/podcast to discover what a coachable (or not so coachable) client might look like! 🤓🙌🏼
areyoucoachable #onlinefitnesscoaching #onlinefemalecoach #onlinefitnesscoach #letyourcoachcoachyou #howtoreceivefeedback #beopentofeedback #fitnesscoaching
Reasons why you’re not enjoying your workouts/Training:
❌️You don’t know how to perform certain exercises or don't feel confident doing them
❌️You aren't quite used to the fact that weight training can be a little bit painful sometimes. Some pain and discomfort is normal
❌️You don't like the environment you are training in
❌️You don't like training alone. Or you don't like training around too many people
❌️It feels like you can't tell if there is any difference from when you started
❌️You are tired. Not getting enough sleep
❌️You are mentally exhausted and this is impacting your physical energy levels
❌️You aren't being patient with the process
❌️You are not managing your time with actively and not prioritising exercise. You're just following random workouts
❌️You are relying on being motivated all of the time to train instead of realising why you train in the first place
❌️You only go to the gym or exercise when you are motivated to do so
✅️Fix your relationship with your exercise.
Please follow our Social Media accounts:
Spotify Podcast: https://open.spotify.com/show/3mtlAZyQ2RazyByHLOTUMo
Instagram: https://www.instagram.com/mariahjeanfit/
Facebook: https://www.facebook.com/mariahjeanfit/
Tiktok: https://www.tiktok.com/@mariahjeanfit?is_from_webapp=1&sender_device=pc
$60 Make Your Own 8-12 Week Shred Meal Plan: https://www.mariahjeanfit.com/product-page/make-your-own-8-12-week-shred-meal-plan
$60 Training Programs: https://www.mariahjeanfit.com/shop
Comp and Macro Coaching: https://www.mariahjeanfit.com
howtoenjoyexercise #exercise #exercisemotivation #enjoyexercise
Carbohydrates have gotten a bit of a bad rap in the past couple years.
They are thought to be 'the enemy' in our quest to lose fat, but let's look at the science behind the claim.
How does your body store fat?
When and how do you actually burn fat used as energy?
What about carbs? What’s their significant role and why?
Sometimes people strongly believe that carbohydrates are the nemesis of all good health or worse yet, the enemy of fat loss.
Carbohydrates are NOT the enemy.
Cutting carbs out of your diet entirely doesn't work and it never will.
There are healthy sources of carbohydrates out there - starchy carbs that release energy gradually and clean sources of fats that don't raise cholesterol levels or clog our arteries.
If you want to build muscle, lose fat, and feel great - you should NOT be avoiding carbs.
What you will need to know is:
What kind of carbs to eat more or slightly less of
How many total calories to eat
What percentage of your calories need to come from carbs
When to eat carbs (nutrient timing) for optimum training performance!
For today’s vlog, I’ll be talking about why carbohydrates are not your enemy! How you can make friends with carbs and use them to your advantage!
Please follow our Social Media accounts:
Spotify Podcast: https://open.spotify.com/show/3mtlAZyQ2RazyByHLOTUMo
Instagram: https://www.instagram.com/mariahjeanfit/
Facebook: https://www.facebook.com/mariahjeanfit/
Tiktok: https://www.tiktok.com/@mariahjeanfit?is_from_webapp=1&sender_device=pc
$60 Make Your Own 8-12 Week Shred Meal Plan: https://www.mariahjeanfit.com/product-page/make-your-own-8-12-week-shred-meal-plan
$60 Training Programs: https://www.mariahjeanfit.com/shop
Comp and Macro Coaching: https://www.mariahjeanfit.com
Self-limiting beliefs are emotionally driven beliefs and conclusions instilled internally which can ultimately limit your success.
Make a list of all the goals that are important to you, then look at what you've been doing to get there and where the gaps are…
Chances are it's those self-limiting beliefs that are halting things right in their path from ever happening.
You can have the most incredible ideas, be undoubtedly gifted or even highly intelligent or even have deeply developed skills in your field or passion
But at the end of the day it all depends on the way YOU perceive yourself and your capabilities.
You may struggle to achieve your goals because you think you’re not good enough.
Or you might even blame your circumstances or environment for a lack of progress.
But we all have fears and limits put upon us that are indeed self-created.
Self-manufactured misconceptions or assumptions without grounds.
Sometimes these thoughts can protect us from making huge life mistakes BUT most of the time they simply hold us back from living out our full potential.
We all have them…but which thoughts in particular have you realised are consistently holding you back?
For today’s podcast episode we’ll be talking about self limiting beliefs and exactly how you CAN manage to overcome them.
Ever wonder what it's like to be inside an Australian Athlete's head?
Joe and I grew up together and we get to deep dive in to the processes/routines and schedules required for his sport, mental fortitude plus tips on achieving your own goals and dreams
We also touch on exactly what sport and mental health means to Joe
He also gives us a look into what it’s like to think like an athlete and how he balances his personal life with his athletic ambitions
Including Joe's aspirations outside of sport for his future, study and career
I've been holding off putting a personal bodybuilding/fitness journey vlog out there since I wasn't sure how to go about making one or even what I wanted to say, until now.
When I first went into comp prep - I truly had no idea what to expect.
Prior to my first show, I used to simply train for enjoyment, health and my self confidence.
I’d never trained specifically for a federation bodybuilding show in mind prior to a few weeks of deciding I’d enter one and begin my prep.
My Comp prep journey has been a wild ride to say the least.
It's one of those life changing decisions whereby you constantly ask yourself, is this really what you want to do?
Do I have what it takes?
Am I right for bodybuilding?
Will I even do well?
Now I'm here sharing my journey.
And all the ups and downs that come along with the experience.
Most of if wasn’t glamorous; it was never entirely “easy”, but it was undoubtedly all worth it.
And above all it was a test of grit, resilience and mental fortitude.
Which extends well beyond the physical realm of bodybuilding itself.
You never know just how deep this journey takes you until you experience it for yourself.
It is life changing in all the strangest but most rewarding ways.
6 months + going without many of the things you think you need to live.
And it reminds you how to truly feel alive with next to nothing at all but hope, trust and a greater vision in front of you.
Here's my take on my experience of competing in bodybuilding shows over the last 3-4 years so far. Enjoy!
You may have heard this story before - someone comes home from the gym and says 'I'm eating two egg whites, two turkey-sausages, and a spinach salad,' and they expect you to be impressed by their act of self-deprivation.
People will put themselves under unnecessary stress, making the new 'diet' they are on that much more difficult than it really needs to be.
But with all the fat burning supplements, lemon water and waist trainers marketed towards you - is it really worth spending your hard earned money on these “quick fixes” that simply don’t work?
The main stream social media influencer driven fitness industry is notorious for making claims and providing misinformation to the public.
This can be extremely frustrating - especially when it comes to your health and fitness goals.
For both us as coaches and you as the consumer/client.
And as a result…along with the booming growth of the internet, what we think is readily available reliable “information” and the increasing desire for instant gratification.
We’ve been flooded with an influx of fitness, nutrition and health MISinformation, drowning out the plain and factual truth beneath the smoke and mirrors.
In this new podcast episode, I cover some of the ideas and methods that have been perpetuated by Tiktok, YouTube & Insta famous internet personalities.
That are either are entirely untrue and/or not supported & backed by solid scientific evidence, peer reviewed studies and evidence based practice.
Are you constantly afraid of failing?
Are you worried about making mistakes?
Fear of failure can be very paralysing.
It can stop us from accomplishing our wildest dreams in life.
Majority of the time, fear of failure comes from an irrational place of thinking...
So how do we overcome our fear of failure?
What will it take to get out there and just do the thing that you have always been AFRAID of doing?
One of the most common concerns I hear from others, is that they are so very fearful of failing.
They have so many burning desires to start their fitness journey and over haul their life but the dreaded panic that they’ll fail or fall simply stops them dead in their tracks.
For today’s podcast, I’ll discuss how you can overcome this deep seeded fear, so that you can start that nutrition & fitness journey you have been delaying for so long.
Please follow our Social Media accounts:
Spotify Podcast: https://open.spotify.com/show/3mtlAZyQ2RazyByHLOTUMo
Instagram: https://www.instagram.com/mariahjeanfit/
Facebook: https://www.facebook.com/mariahjeanfit/
Tiktok: https://www.tiktok.com/@mariahjeanfit?is_from_webapp=1&sender_device=pc
You can also check our LinkTree account!
https://linktr.ee/mariahjeanfit
Are you really stressed…or just disorganised?
Prioritising your health LITERALLY means putting it first
Flip the narrative around and take back your self control
If you keep convincing yourself you’re too busy to take care of yourself, you will be!
There definitely is a way to make it work for you
One of my core coaching pillars for “busy mums on the go” is remaining solutions focused. adaptable (able to change the plan as required ) and adopting a proactive attitude
Literally 50% of my clients are MUMS & Dads
And every other client is just as busy as the next - from work to study & life commitments
And they come from ALL walks of life
Much of the work I do with my mummas is FINDING a way to get it done instead of looking for a reason not to
You may be due for a time audit, to overhaul the way you operate daily
Get out of that flight or fight mode & GIVE yourself permission to take care of YOU
Your thoughts become words and words become actions
Your time is a commodity, learn how to value it & use it wisely
Excessive cardio isn’t going to be the magic solution to the real issue at hand…
Adhering to your diet & remaining consistent with the plan is far more efficient than adding cardio in to your plan like confetti
Cardio isn’t a short cut to your goals
It’s not like express shipping versus standard delivery time
Stop treating your exercise like it’s the cure all to your wholistic approach
It’s a band-aid for a bullet hole
If you genuinely enjoy running, perhaps you’ll need to start fuelling that exercise adequately with ENOUGH carbohydrates
You’d be surprised how unnecessary extra “cardio” can be for fat loss and muscle gain
And how excessive high intensity “cardio” can actually work against your muscle growth goals
Sure, high intensity “cardio” has it’s place in programming
But there’s a time and a place where the efficacy for a specific sports performance/cardio fitness based goal can be justified
Learn the difference between fat loss/body recomposition requirements, cardiovascular health and performance base requirements and how they relate to the implementation of cardio
Listen to my new YouTube vlog for the low down on my latest talking topic: Cardio or CardiNO?
Dieting and nutrition IS confusing
There's severely contradicting health advice and fat loss advice
There's both quality nutrition information AND terrible diet trends thrown at us daily via social media and main stream media platforms
And even those typical food fads that may seem “cool” or “fashionable” which in reality are actually awful for your body, not to mention entirely unnecessary
So we find ourselves lost in knowing what's actually “healthy” and/or what works best for fat loss
In this video I share some of the “Good” VS “Bad” food myths and reveal the truth behind finding your healthy eating habits, nutritional balance and making easy changes in the kitchen and your daily diet
Self sabotage - an all too common problem we’ve all experienced👌🏼
Your goals are tossed around in your head but you hesitate getting started with them 👎🏼😔
It's not for want of trying- it's for lack of finding a REALISTIC approach to achieve what you set out to...🧐
Our fear of failure or making mistakes being the major reasons we fall short of diving head first into actioning what we want to achieve 😵💫
In my new vlog, I provide some tips and pointers on how to identify and prevent the self sabotage cycle you may be stuck in 🙏🏼
SHOW LESS
Weighing yourself every single day is potentially a toxic habit you may need need to cut back on. An obsession with your scale weight can cause contribute to serious mental health issues and even the early onset of dangerous eating disorders, disordered eating behaviours and over exercising
In this video, I'll be explaining more about scale obsession. How and why it’s stunting your progress and destroying your mental health
So you've decided you want to “get fit” and kick some goals…
But you’re worried you're taking on a challenge that's too difficult and frankly takes a lot of effort.
I want to assure you: it's absolutely not as hard as you’d like to believe.
The process required to improve health, confidence and well being is actually rather simple.
And this video will give you some of the key concepts and clear direction on how to prepare yourself for your health and fitness journey.
What to do before jumping into your nutrition and exercise and how to make taking care of yourself a high priority.
Feeling anxious at the gym is pretty normal and it’s a feeling I myself have personally experienced.
I had these exact same feelings when I started working out years ago and I do still struggle with them every now and then.
Do you feel find yourself sitting in the car for a while before you can even start your work out?
Do you find yourself worrying whether people are staring at you or judging you?
Do you find yourself worrying you may not be performing your exercises correctly?
Watch my new Youtube video for some pointers and tips on how you can overcome your Gym Anxiety.
My name is Mariah Carew and I'm the founder of Mariah Jean Fit.
I started this company to help others overcome their struggles with health and fitness.
And so every day people could finally understand how to live a healthier, happier lifestyle to literally LAST their life time.
To sustain this quality of life long term.
This video covers my own personal and professional journey including my deep struggles and triumphs.
I’m sharing my story, in order to best explain our purpose and what we are truly setting out to achieve here at MJ Fit.