Strong Today - Stronger Tomorrow: Recent Episodes
Josephine Christie
We hear that after the mobility challenge - it's the one you struggle to maintain the most. So here are some pointers for you to take away and try when starting to implement a better mobility routine.
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On this episode we discuss the nurture to challenge scale, how to notice and respond when you feel like things are getting too much, what self care might look like for you and what counts as a result for YOU and NOT just the numbers you record on an App.
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Eating more when you are stressed is completely valid and normal. And ultimately understanding WHY you are doing this is important. This episode will re-frame how you look at your comfort eating habits and begin exploring how to use different coping strategies.
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These points will help you stay focused on your own journey, shift away from comparison & embrace YOUR progress.
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Here we discuss ways to recover from a powerlifting meet, what to expect from yourself in the next week of training as well as things you want to push to the foreground for self care so you can rid yourself of fatigue as soon as possible!
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Here's Jo's protein powder spiel:
I always go for MyProtein. Best tasting and best price!
Before going vegan I would always use the Whey Protein. It's derived from cows milk. This is gonna look very sad 😂 but these are all the flavours I liked and have tried:
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Chocolate orange
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Cinnamon Danish
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Pastel de nata (custard tart)
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Sticky toffee pudding
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Speculoos (like biscoff)
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Chocolate coconut
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Vanilla and raspberry
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Salted caramel
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Chocolate peanut
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Dark chocolate and salted caramel
Then for the vegan ones I like:
Vegan blend (so made of a combo of soy, pea, hemp):
chocolate salted caramel
white choc and raspberry
cacao orange
carrot cake
vanilla
cereal milk
and theres a soy isolate one (just soy):
salted caramel
natural strawberry
coconut
vanilla
are the ones I've tried and liked!
I mostly have it in my breakfast oats, or in a smoothie… Or even as milk with cereal. Sometimes half a scoop mixed into some yoghurt too.
You ca also use them to make protein pancakes and mug cakes etc. Lots of recipes online for that
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https://youtu.be/HvUTdJZqa2Q?si=YWFWOJ_VmHHPRGGg
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https://youtu.be/RS018I3YYz0?si=f3aMqi9oG7_tN0w3
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https://youtu.be/WwERwKr4AAE?si=F3xqBdhui2zZfFX_
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https://youtu.be/968vIY59HWg?si=u5UzwHi_d6h7GvMK
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In this pod we talk about the ins and outs of powerlifting meets, what to expect? What does it feel like on the day? What to bring, and how to fuel!
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Understand the powerlifting terms Topset single - back off set and why we use them to get stronger!
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Why use percentages? Are they overcomplicating things? here’s when to use them!
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Are you worried you’re training hard enough? Or maybe you’re overdoing it and keep feeling burned out? Here’s what RPE does for you, your body + nervous system and why we use it.
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Why we run conditioning sessions, how we want you to approach it and why it's not about just killing your lungs...
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How soon before? What kinds of foods? There's a simple answer - but as usual, this is person dependent. Have a listen to see what you should consider eating before and after your sessions.
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What does RPE mean? How do we use it in strength training? What’s it for? Are we over complicating things? All of these questions answered in this short pod! :)
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An introduction to your new members podcast!
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Here's a low down of my 8 week shred in the lead up to my beach holiday - no only eating 5 days a week, juice cleanse, 2 hours cardio per day and no alcohol will touch these lips!!
Lol joke. Welcome to the real world, and have a listen as to how I am preparing for my holiday. And how you should approach the lead up to yours!
COMPLETE MY MARKET RESEARCH SURVEY AND WIN £100! Before Friday April 19th :-)
Do you have a goal weight on the scale? Or in the past, have you ever lost weight, hit your target then felt like you were HOLDING ON for dear life to try and keep it there?
Today we talk about what is realistic in terms of changes on the scale and why it actually might be a different number to what you think...
Can it be done? It sometimes feels impossible to feel balanced in all the areas that are important to you... But perhaps that's just how it is. And the sooner we learn how to navigate that - the quicker we'll succeed in those areas.
I share my tips I use to help maintain some balance in times where life feels demanding.
Do you always need a lil treat? Is it holding you back from sticking to the nutritional habits you would like to to reach your bigger goal?
I get you. It's totally normal. And something that often comes up with clients.
Today we talk about those scenarios and how to break free of this habit.
This is a BIG one if you are someone who uses food to soothe after a tough day at work or during a stressful time.
Brighton based and looking to learn to lift? Get stronger, fitter and more confident in our all-female group programme STRONGER.
Here's what our current members have to say
Here are our current training times (Jan 2024)
Monday 4:30pm, 5:30pm and 6:30pm
Tuesday 7am and 6:30pm
Wednesday 9am, 4:30pm and 6:30pm
Thursday 8am and 5:30pm
Friday 5:30pm (a mix of boxing and strength)
WE LOVE imperfect action. And I fully believe it what helps you shift your mindset out of a constant start/stop cycle when it comes to your health and fitness.
It's a classic hare and tortoise story. But how can we apply it to our health and fitness? We don't want tortoise speed results... But I want to prove that you can make BIG changes to your health with little adaptations to your habits and approach.
SO SO often I see women don’t get results or make the changes they want to make with their lifestyle
Because they have already told themselves they can’t.
They believe so deeply that this is just how they are,
The believe that change doesn’t happen to them.
They aren’t like other people…
The moment you think like this - the moment you start the self fulfilling prophecy.
You wait til you “fail” and say “well this is what always happens.”
How amazing would it feel to break free of that?
There's 20% of the year left, yet people are holding off investing time and energy into their health until the new year? EH?
20% is the difference between an A grade and a C at school. Would you be willing to drop from an A to a C if someone gave you the choice? Of course not!
We talk today about the importance of imperfect action, and challenge the societal norms of new years goals and putting yourself at the bottom of the pile around Christmas.
Most women who join STRONGER tell me they hate cardio. Hence why they find such a love in strength training! It's so different to any kind of typical exercise they have tried in the past.
And trust - I am defo strength over cardio too. BUT, I firmly believe if you hate cardio, it's because you've not done it right. And I'm here to give you an insight into why, and how to approach it moving forward. Because let's face it, doing something that's good for our cardiovascular health is certainly a win!
I bet you every month you contribute to your pension. So that, when you are older, you can retire and do whatever you want. And have the financial freedom to do so.
But are you considering, the fact you may lose your physical freedom?
We talk today about the importance of investing into your physical pension so you have a body that gives you the most out of life.
If there's one thing I can say will be 100% inevitable when it comes to your health and fitness journey, is that you will have slip ups.
No matter how big or small, though, it's how you deal with them that counts.
We talk about what to do when you overeat, feel annoyed/shameful/guilty/demotivated, then feel like you go into a spiral veering away from your ultimate goals. How do we deal with it?? When we feel like we just keep doing "good" then suddenly it goes "bad".
Do YoU wAnT iT eNoUgH?? Is something you will hear the average gym bro say when he hears anyone show even a moment of not full 100% dedication to the cause.
But, and I don't often agree with the gym bros, there is maybe a grain of truth in it.
Maybe you don't want it enough. And that's why you're struggling to stay consistent and motivated.
Before you get defensive, hear me out...
Are you in the boot? The backseat? The passenger seat? Or are you the driver?
And how can we all be more driver?
This one will give you a rocket up the bum to get out there and chase your health an body targets!
I'm gonna say it - your perfectionism is getting in the way of you reaching your health and fitness goals. In today's pod, we talk about what the underlying themes are when it comes to perfectionism - and why THEY ultimately may be the reason you are struggling to move forward.
So, listen up, and get ready to face some slightly uncomfortable truths!
Running your own biz? Work as a freelancer? Perhaps you're a creative and your career means your schedule is never the same two days in a row!
Trust me, I know how tough it can be to prioritise your health and body when running your business... And that's coming from someone running a health and fitness business.
Here are 5 strategies that have worked for me and my self employed clients when it comes to getting their health and body back on track.
Join STRONGER if you are Brighton Based :-)
I'll be the first to admit I've used my nutrition and training in a negative way. I've abused my body through overtraining. I've controlled my food to numb and make me feel like I have SOME control when my life felt out of control. I've also gone the other way where I've used overeating as a coping mechanism through uncomfortable situations.
Resonate? Today we talk about how you might be using your health and fitness goals in a way that could be negatively impacting your overall wellbeing. Remember, we are here to promote our training and nutrition in a way that complements our life, not complicates.
It is inevitable that we will have periods of high stress in our lives. But what about when the stress is staying around for a while? Do we let it impact our fitness results? OR do we find tools to help manage it?
It's the latter, of course...
In this episode we talk about WHY you should care about stress when it comes to achieving your health goals, and how we can implement day to day techniques to keep on top of stress.
Want to make your nutrition feel more effortless? Here's 10 tips to ensure you are spending less time on your nutrition, but getting more or what you need to get you closer to your health and fitness goal.
It's certainly motivating and can be helpful to set a time scale on your goal. It means it creates urgency and gets you moving. However, where you see yourself at the end of that time period can seriously determine both your journey there and more importantly, whether you MAINTAIN the result.
Are the 12 week shreds we see on Instagram real? What is actually a realistic goal to set when we are looking to tone up? How do we find the balance between creating a motivating target but not being unrealistic?
Do you feel your body image always takes a hit when the summer months roll down? There's probably lots of valid reasons for that. In this episode, we discuss where these low body image feelings come from and how to navigate them.
A fair few of my team are dieting in the lead up to summer. And 9/10, we all know what we need to do in order to lose bodyweight.
But unfortunately, human beings aren't as black and white as calorie deficit. The internal narratives we tell ourselves can have a HUGE impact on our adherence and therefore our overall chances of being successful with fat loss.
Do any of these points apply to you? Let me know on Instagram:
Jo's Instagram
STRONGER - Female Small Group PT Programme
Book a discovery call
Are you Brighton based? Looking to make exercise actually FUN and engaging? AND the results you want are stronger, fitter, more toned and more confident with using weights?
Look no further! Here is a rundown on what to expect when you join STRONGER - my female small group personal training programme.
Light weight and lots of reps? Or heavy weight and low reps? Will the latter just make me bulky?
We have a wee chat today about what weight is best suited when you have a goal of becoming more "toned" or "athletic-looking". And then delve a little more into the other considerations when you have this aesthetic goal.
This is for all my gals looking to feel strong and fit going into summer!
I've been seeing lots of big drops in motivation recently from my clients, other trainers I work with and to be honest, myself! How much can we blame on this rubbish winter that is never ending? And what does it take to get out of this hole we have fallen into?
If you've been struggling to get going the last few weeks, this is going to guide you back on track.
Ok - the world of nutrition can seem SO SO overwhelming. The purpose of this podcast is to give you tools to use when you hear someone talking about "x food is killing you" or "x diet is best for weight loss". How to decipher the truth from the BS.
Thought you were gonna start lifting and instantly get a peachy bum, toned arms and solid legs? Muscle building is a tough and long process. And if you are leaving these THREE things we are discussing today on the table.. Phew - you're screwed.
If any of these three factors have a wee voice in your head saying "Oops, that's me!" then take my advice in this episode. I know that from there your training will BLOW up.
One of the KEY indicators as to whether one of my clients will be successful in their health and fitness goals is their personal standards. If someone approaches me who is driven and holds high standards in other areas in their life, I know they will find a way to translate it over to their body goals.
Listen to this podcast to find where YOU can level up your personal standards. And, help identify those areas where you are playing small that will unlock the path to you getting that results you are chasing.
Love me a wee January health kick. By the time the new year comes round my body is almost begging me for some movement and fresh food. We all seem to HATE the middle ground though, and instead of doing just that - some movement and fresh food.. We CUT all alcohol, TRAIN 5 times per week, START running, REMOVE anything remotely "unhealthy" from our diet. And the chances of it lasting through Feb too? Minimal.
Here's the hack to strike the RIGHT balance this Jan so you feel good, make progress with your body goals and create something sustainable to get you results through the rest of the coming weeks and months.
There's lots of social events coming up. The main thing you should be feeling is excited to get your sparkly dress on and catch up with pals. But perhaps you are feeling a little anxious that all these meals and drinks will end up causing you to regress your fat loss progress or perhaps gain even more weight?
I get you, I've been there. This ep will be super useful if you are having those feelings in the run up to Christmas.
Frustrated at the fact you get to the end of each day and "f*** up" by overeating on chocolate, crisps, sweets, bread or cake?
Yup - you and almost everyone else in the world.
Why do we do it? Where do they come from? Is it a lack of willpower?
I give you some insight into where your cravings may be coming from (hint, it's not "you're craving chocolate because of a lack of magnesium. Eat some broccoli....")
Let's get curious about our cravings!
The scales. Glorified by slimming groups. Demonised by Instagram. As usual - the reality lies somewhere in the middle. If you feel like your morning weigh in impacts your mood for the rest of the day, this one is for you.
Time. The one thing we NEVER have enough of. As a coach, this is one of the main struggles my clients have when they first approach me.
I'm not saying I can suddenly free up your schedule.. But what this episode will do is alert you to areas of your life that you could be saving time on AND considerations to make around the timings of your training and diet.
I am writing this with a nice hot tea and a box of tissues. Yes, it's that time of year when EVERYONE has a cold. Even some of you have the flu.. Or even the dreaded VID!
Anyway, I know it can be super frustrating when you are in a good routine with your habits but then feel like a cold throws a spanner in the works and throws you off track.
Well, here's how to tackle it.
We go over what happens to our body and hormones during different phases of our cycle. Then how it could impact our training. What we realistically should or need to do around these times.
Drop me a follow on Instagram @josephinechristie_
www.josephinechristiefitness.com
Looking for some guidance, accountability and support with your health and fitness goals? Here I go through whether you would be a good fit for coaching, the coaching process, and what is required of you to get your results.
Right now, I am running a FREE 2 week trial for Tone and Thrive. Here's the link to sign up.
"I just can't get back into my routine" is one of the most common things I hear as a coach - especially when coming back from holiday. And it's understandable! But are we putting TOO much emphasis on creating a consistent routine in order to achieve our goals?
Talking all things plant-based. Is it healthier? Will it impact my physique goals? What do I need to consider? And the big one - how do I get enough protein?
We are back with a fun pod about how to build a boooooty. Going over all the details in terms of nutrition, training and recovery ensuring you know how to reach those glute goals.
Looking for coaching? Check out my Tone & Thrive programme here:
https://josephinechristiefitness.com/tone-and-thrive/
(Let's build those glutes TOGETHER!)
My top 8 common mistakes I see people make when entering a fat loss phase.
1)unaware of calories
2)following fads & not understanding energy balance
3) all or nothing mindset
4) weekend warriors
5) not paying attention to activity
6) continuing to diet despite having a poor relationship with food
7) dieting when it’s not aligned with values
8) lack of patience
Listen in to find out more :-)
If this is a goal of yours, this podcast is going to go through the best approach!
Hint hint, it's perhaps not what you think, though.
Fat loss is one thing, but the ultimate goal is maintaining those results for the rest of your life, right? But what does that actually take? What do we mean by a "maintenance" phase? This one may make you reconsider how you approach dieting - and that's a good thing.
This is coming to you on the back of a heavy night and numerous client check-ins saying the same!
Are your big weekends holding you back on your goals? To what extent?
Covering the impact of alcohol on goals like fat loss and how we can get around it without cutting out the bevs completely.
Happy International Women's Day. This pod was inspired by the amount of discounts I got into my inbox from companies wanting to profit off of IWD. Lol.
Furthermore, discussing Body Image in women and why we need to actually take control and step up now.
We've all been there. But why? Why do we do it? It's super frustrating. But few take the time to actually identify the root causes to why we are holding back in life.
So I chat about
1)What is self sabotage?
2)What causes it?
3)What things are keeping us in that cycle?
4)How to start your journey to overcome it
This week I'm talking personal responsibility. Cracking the whip. Cutting through the bullsh*t. Channeling my inner motivational speaker (lol joke guys).
HOWEVER, this simple change in mindset was what really allowed me to build my business, improve my relationship with myself AND those around me, and just feel like I'm making sh*t happen in my life. It's not just happening to me.
The perfectionist mindset is the enemy of action. Discussing how waiting for the "right time" or striving for "perfection" in your training, nutrition and fitness goals can be holding you back from every getting to your destination.
Inspired by some incredible progress with my clients, I wanted to chat a little about self awareness. Something I think so many overlook in their health and fitness. If you aren't aware of how you react to things, WHY you do certain actions... You're going to have a tough time reaching your goals.
APOLOGIES for the knocking sound of the wire on my mic at points!
Looking to include more weights into your workouts? Perhaps you've never had a gym membership before... Or maybe you have for a while but haven't ventured beyond the cardio machines.
Here are 8 tips to get you started into your weight training journey. Enjoy!
I love a good new years resolution/goal setting session. What a nice way to get you fired up and brighten a dark January.
The issue is - people set themselves the "wrong" goals in January. Ones that actually are not important to them... Or goals that don't align with their life and values... Or the goals they set and the path they take to get there are just impossible.
In this episode, I go through almost a "screening test" for your goals to ensure they are actually RIGHT for you. Meaning you are 1000x more like to achieve them and feel motivated to work towards them.
How are you "tackling" Christmas? Where I stand and what my advice is during this time of year.
Struggling to make progress with a fat loss diet? Perhaps you've dieted in the past and haven't seen results.
Here are 10 reasons things might not be going as planned.
How we see our own identity is so crucial to making positive changes to health and fitness. I often see clients self sabotage and get frustrated in their fitness journey due to HOW they see themselves.
Let me know if this pod resonated with you!
Jo :-)
@josephinechristie_
So many clients tell me that the reason they didn't hit their goals in the past was down to a lack of motivation.
This podcast is to change your perception of motivation.. And to explain that perhaps it's actually pretty un-important when it comes to achieving long term success with your health and fitness.
Is your progress being stalled due to regular overeating? I want to get down to WHY you are overeating. Is it emotional? Is it boredom? Is it over restriction?
This episode will give you tools to help combat overeating - so you can progress with your health and fitness goals.
That feeling when you walk in the gym.. Pulse starts racing.. Feeling a bit hot.. Feel your cheeks going flushed. Sound familiar? Trust me, that used to be me.
All these 10 things helped me overcome that gym anxiety. And I want to know if they are useful for you too :-)
Reach out to me on insta @josephinechristie_ if this podcast helped you. I would love to know!
We all struggle with it from time to time. Why are we just sitting back and accepting it? Or waiting for it to improve WHEN our bodies have reached a certain point.
Covering:
What is body image
Why dieting is associated with LOWER body image
What we can actively do to improve our body image
Today I am joined by no other than my Mum!
She is a clinical aromatherapist, owner of Organica J, and a Calmologist.
Having helped me introduce regular meditation into my life, I wanted to bring her on to help you out too.
We discuss how she became a Calmologist, the benefits of meditation, and where to start.
Find Jacqui at:
@organicaj
www.organicaj.co.uk
jacqui@organicaj.co.uk
A little introductory episode and a bit about myself and my ethos. Going through my journey from sporty childhood... To influencer victim... To bodybuilder... To just wanting to feel bloody good.
@josephinechristie_