Evolve With Chelsea: Recent Episodes

Chelsea Pullinger

Rewiring the mindset, nutrition & lifestyle of women to feel happy, healthy & confident so they can move away from the scale weight obsession and find a simple approach to weightloss.

Community Check-In Topics

⚡️ What to do if you're plan doesn't go to plan for the week⚡️ Sticking to calorie deficit due to hunger⚡️ Running out of calories at the end of the day ⚡️Proritising your recovery and taking a bloody rest day⚡️Focusing on Big goals and changing prioritise to get there⚡️Scrolling and not enough sleep⚡️Feeling like a failure when you haven't stuck to the plan⚡️What to do when the scales aren't budging⚡️Comparing your progress to other⚡️ Making your habits are a way of life⚡️ Setting boundaries

Click here⁠ for more info on the 1:1 Coaching Program

Community Check-In Topics

Not keeping a food diary and losing track of calories
Cravings throughout the month
comparing how you look to others
Breaking the habits of evening snacking
Being nervous to step out of your comfort zone
You should always be able to find a win -big or small they all count Click here for more info on the 1:1 Coaching Program

Community Check In:

Tips on hitting 120g protein per day
Sticking to 1500 calories a day
Are you hungry or is it just a habit?
Holidays and ruining all your progress
Call yourself out on the bullshit
does tea and coffee count towards water goal
Dealing with emotional things that happen in your life and letting it impact your journey.

⁠⁠⁠Click Her⁠⁠e⁠ if you want to de-brainwash yourself from the nonsense Slimming world has taught you so you can finally learn how to lose weight and keep it off

Community Check In Topics:

Writing your week off just because you had one 'slip up'
Periods, cravings and Freddo frogs
Alcohol & Social occasions in summer
Start asking yourself why more if the same habits keep repeating themselves+ more

⁠Click Her⁠⁠e For My Free Break The Cycle Guide - I'll guide you through everything you need to know to ditch the weightloss clubs and end years of yo-yo dieting to lose weight and keep it off for good.

Click Here For My Free Weightloss Guide - I'll guide you through everything you need to know to ditch the weightloss clubs, end years of yo-yo dieting to lose weight and keep it off for good.

Community Check In Topics

Tips on how to stick to 1500 calories
Having motivation to workout
One week of no workouts won't ruin your progress
Being ill and listening to your body
How to manage multiple meals out whilst sticking to your calories
More

⁠Click Here To Get Access To The Free Training Below⁠⁠

"How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"

One of the hardest times to stick to a calorie deficit is the weekends. In this episode I introduce a strategy you can use that will enable you to eat more on the weekends and still lose fat

Get access to my free training

"How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"

Click Here To Get Access To The Free Training Below⁠⁠

Community Check-In Topics:

end of term exhaustion
struggle of wanting to eat everything
curbing sweet cravings at lunch
giving yourself permission to take a break
Proper preparation prevents piss poor performance
More

Click Here To Get Access To The Free Training Below⁠

"How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"

In this episode I give you my opinion on eating processed foods and how it impacts your weight loss and health and whether or not you should cut it out altogether.

Click Here To Get Access To The Free Training Below

"How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"

Had the pleasure of chatting with Hannah from Eton Fitness about all things pre/peri and post menopause, the importance of learning about your body so that you can advocate for yourself at the doctors, HRT, what you can be doing pre and post menopause to support this stage of your life + more.

Check out Hannah on IG here

Feel free to drop me a message on ⁠IG ⁠to chat about this episode and if you're Interested in finding out more on joining the team ⁠⁠⁠⁠⁠⁠⁠DM me on Instagram here⁠⁠⁠⁠⁠⁠⁠ with the word "COACHING"

Community check In:going over your calories
tracking low mood and energy
managing symptoms of IBS
why the scales hasn't moved much
creating a lifestyle that makes it easy to just get back into the swing of things after a week off+ more

Feel free to drop me a message on IG to chat about this episode and if you're Interested in finding out more on joining the team ⁠⁠⁠⁠⁠⁠DM me on Instagram here⁠⁠⁠⁠⁠⁠ with the word "COACHING"

In this episode I chat about how the hell i get myself 'motivated' to get my shit done. This is going to be the pep talk you need to hear so that the next time you have no motivation to get up and go you know exactly what you have to do.

Feel free to drop me a message on IG to chat about this episode and if you're Interested in finding out more on joining the team ⁠⁠⁠⁠DM me on Instagram here⁠⁠⁠⁠ with the word "COACHING"

This is a PEP talk about why getting so fixated on weighing yourself all the damn time and allowing your life, happiness and self-worth to be dictated by a number on the scales is literally the reason you've not be able to achieve your fat loss goals.

I also chat about the areas you should be placing all your energy, focus and attention on if you want to achieve your fat loss goals.

Feel free to drop me a message on IG to chat about this episode and if you're Interested in finding out more on joining the team ⁠⁠⁠DM me on Instagram here⁠⁠⁠ with the word "COACHING"

In this episode I chatted with Charlotte who is a life transformation coach on all things rejection, stepping out of your comfort zone, living a life with no regrets, journalling, the importance of having hard conversations and doing things that make you feel uncomfortable to allow you to step into the happy and healthy life you deserve.

Check out Charlottes 30 day rejection challenge on IG Here

Interested in finding out more info on joining the team ⁠⁠DM me on Instagram here⁠⁠ with the word "COACHING"

Community check in topics

The reality of getting back to normal post holiday
Abandoning calorie counting and following a habit based approach
All or nothing mindset
Finding it hard to stick to a calorie deficit
Staying strong in the face of rejection
Stepping out of your comfort zone to achieve all of your personal, professional and health and fitness related goals Interested in finding out more info on joining the team ⁠DM me on Instagram here⁠ with the word "COACHING"

In this episode I chat about the 1st step you need to work on if you want to achieve your weightloss goals and be able to maintain your results. Just a heads up It has nothing to do with calories or training.

I give you the 3 things all my clients ditch that has allowed their weightloss journey to become 10 x easier and way more enjoyable.

Interested in finding out more info on joining the team ⁠DM me on Instagram here⁠ with the word "COACHING"

Community Check-In Topics

Prolapse
Tired & lack of motivation to workout
setting boundaries with work and others to avoid burnout
The importance of prioritising yourself
How to set your week up for success so you feel organised
Not feeling motivated to stick to a calorie deficit
Is it time to take a break from dieting and just maintain +more

Interested in finding out more info on joining the team DM me on Instagram here with the word "COACHING"

Community Check-In Topics

How To Work On Your Own Self Belief
A Question to ask yourself on the days you find negative self -talk creeping in
Getting to a point where you maintain your results and are no longer in a constant calorie deficit
How looking at the big goal - what you want your life to look like in 12 months time can reduce the all or nothing mindset

+more

Interested in finding out more info on joining the Evolve Membership DM me on Instagram here with the word "MEMBERSHIP"

In this episode I talk about the 3 things you need to rewire in terms of your mindset so that you can be successful at losing weight and creating a lifestyle you see yourself living forever.

Interested in joining the Evolve Membership ⁠DM me on Instagram here with the word "membership" and lets chat about how we are going to get you moving in the right direction to reaching your weightloss goals.

In this episode I chat about why you need to look at your habits for weightloss like your nutrition, training, steps etc beyond just losing a few kg's. If you can look at what focusing on this does for your health and wellbeing that's when you take the pressure off and can enjoy the process and most importantly find an approach that you can see yourself sticking to for the rest of your life.

Want to grab the free training "How To Create A Diet That Won't Fail You To Lose A Stone in 90 days"

DM me on Instagram here "90days" and I'll send it to you.

Would also love to hear what you thought of the episode so please leave a review or drop me a message on IG as I would love to hear from you

xx

Community Check-Ins

Weighing yourself to keep you on track
Changes to make when you're going over your calories
Stop looking at your training and habits as a way to lose weight
high protein snack ideas
is being too laid back a thing when your week when you don't have the energy to get your workouts in
Building muscle = toning up & losing fat - this may cause the scale not to move much - but is a good thing GET YOUR FREE TRAINING SENT TO YOUR INBOX - How To Create A Diet That Doesn't Fail You To Lose A Stone In 90 Days

DM Me on IG Here with the words "90days"

If you're confused as to whether you should remove/reduce carbs from your diet this is for you.

My 1:1 client was told previously not to eat starchy carbs before bed because it takes longer to burn

Here's my recomendations to her

Want to chat about coaching drop me a message on Instagram HERE with "EVOLVE" -

Want access to the free training "Create a Diet That Won't Fail You To Lose A Stone in 90 Days" DM me on Instagram here with "90days"

Community Check In Topics

detaching your identity from your actions and what happens around you
Using the things you didn't get done this week for motivation
Always look for the solution not at the problem
Coming away from the scales and counting calories and just focusing on how you feel
- more Want to work with me - ⁠⁠⁠⁠Leave your details here ⁠

Community check-in podcast

importance of eating regularly even if you're not hungry
Getting back to running after an injury
No motivation to go to the gym
tiredness and cravings when on your period
causes of gas
feeling your feelings
importance of being kind to yourself
more

Want to work with me - ⁠⁠⁠Leave your details here ⁠

Community Check- In Topics Covered:

why comparing your progress to someone else is setting you up for failure
What to do Every time you don't hit a target or something doesn't go as good as you hoped
Fitting in workouts vs making the time to fit them in
Beating yourself up and always thinking you should be doing better
How to plan every single meal Want to work with me - ⁠⁠Leave your details here ⁠

Community Check- In Topics Covered:

how to make time for workouts
on the go protein ideas
Weekends away
Overcoming sickness and injury
Replacing the old habit
What to focus on when things get overwhelming
Dropping calories to speed up weight loss process

Hope you enjoy this one

Want to work with me - ⁠Leave your details here ⁠

Struggling to know how many times a week you should be lifting weights?

I'll give you the answer in this podcast and how to make working out a regular part of your weekly routine.

This episode is particuarly helpful for women who struggle with making the time to exercise.

Got questions - Drop me a message on Instagram here

Want to find out more on how to work with me - reach out to me here

Community Check-In topics:

what to do when you have lots of really nice homemade treat food left over after a celebration
wanting to give up and losing confidence to keep going
Tips to help with making more mindful decisions to manage cravings for sweet after dinner treats
Staying focused and needing a motivation injection
what to focus on when you'rer unwell
you're not starting from scratch your starting from experience
Dealing with grief

Join the next intake of the Evolve in 6 Program ⁠here

In this episode I was a guest on the amazing Donna's podcast (You can find Donna @dmjcoaching on instagram) where I spoke about my journey to developing my own self-belief again and the things I did to start believing in myself again, improve my self esteem and take back my confidence.

What we covered:

The power of becoming your own cheerleader
Tools to start building more self belief
Feeling the fear and doing it anyway
Ditching the all or nothing thinking
Replacing critism with compassion

The next intake of Evolve in 6 Starts April 8th click here to grab your spot.

Community Check-In topics:

How to stop sweet cravings
Cravings when you're on your period
Boredom eating
Comparing your progress to someone else's
Losing weight whilst sticking to maintenance calories
How to handle 2 social events in one week without derailing your progress
- more

Join the next intake of the Evolve in 6 Program here

Community Check-In topics:

How to not hit the fuck it button when you get back from holiday and finding it tough to get back into the swing of things
Making your workouts a non-negotiable - like brushing your teeth
If you want an excuse you'll find one, if you want a reason to do something you'll also find one
Tips on how to not let the opinion others have of you dictate your mood, actions and showing up for yourself
protein leading up to a marathon
not seeing the scales move let it dictate your actions post stepping on the scales
friends commenting on your food

Join the waitlist for the next intake of Evolve in 6 here

Community Check-In topics:

tips for joint pain and stiffness
finding time to workout vs making the time to workout
my advice when it comes to getting through a massive change at work
Letting the weekend run you vs you running the weekend
balancing work, workouts and social occasions
tips for attending multiple social occasions and sticking to your deficit

Want to join the community?

Join The Waitlist for the next intake of Evolve in 6 Here

Community Check-In Topics Covered

turning to alcohol/food for emotional comfort
Dieting struggles + Mood, Energy & Appetite change when around your period
Getting your mojo back after being relaxed for a while with nutrition and overeating
What to focus on when your week is busy AF!
Tips for staying 'on plan' whilst on holiday
Why years of restrictive diets have made you believe 1700 cals are too high for weight loss

Want to find your own approach to fitness, food, and feeling your absolute best ⁠⁠CLICK HERE⁠⁠ to see how you can work with me.

Community Check-In Topics Covered

Snacking in the evening
Feeling like you're not doing enough
Struggling with time to do everything
Sorness after working out
Setting Boundaries
PMS
Righting your week off
Exercises for inner thighs and pouch

Want to find your own approach to fitness, food, and feeling your absolute best ⁠CLICK HERE⁠ to see how you can work with me.

This episode is one as requested by one of my lovely clients.

It's raw

It's real

and I share my own experiences as to why these 6 things are 'motos' I live by now

Leave a review and let me know what you think.

Want to find your own approach to fitness, food, and feeling your absolute best CLICK HERE to see how you can work with me.

Community Check-In Topics Covered:

sleep and how it impacts our hunger
nutrition slip-ups on the weekend
PMS and how to deal with it
January and the low mood it brings
How to get back on plan after being ill
Choosing your hard
Struggling to make time to get to the gym
more

Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 12th Feb - ⁠⁠⁠CLICK HERE⁠⁠⁠ to sign up and get more info.

Hope you enjoy the episode.

Community Check-In Topics Covered:

never feeling full despite hitting the protein target
Feeling guilty for not ticking things off when you are ill
Failing to lose weight on the scales despite feeling stronger and more toned in my clothes
Cutting calories and doing extra cardio for the wrong reasons
is there a away to get rid of arm cellulite
more

Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 5th Feb - ⁠⁠CLICK HERE⁠⁠ to join the priority list to find out more and get exclusive discounts.

Hope you enjoy the episode.

In this episode I chat about motivation - not having any, my biggest tip to help you show up despite not having motivation and how relying on motivation will be the thing that stops you from reaching your goals.

Want to work with me?

Next intake of Evolve in 6 starts 5th Feb.

Click Here for more info and to sign up

Evolve With Chelsea Community Check-In Topics Covered:

Increase in scale weight after Christmas and what to do
Having zero motivation to workout or eat healthy
Managing looking after your kids whilst being sick
Finding time to workout
Wanting to chuck it all in and go back to slimming world
The best diet for weight loss Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 5th Feb - ⁠CLICK HERE⁠ to join the priority list to find out more and get exclusive discounts.

Hope you enjoy the episode.

Leigh and I discuss our biggest tips to survive Christmas and still feel in control of the decisions you are making around food, habits and exercise.

Hope you enjoy this one.

Want to get in contact? Drop me a message on Instagram here

Get a kickstart to your weight loss journey and an insight into just some of the things we focus on in the Evolve In 6 program

Free Course - 5 Steps To Losing Your Next 5KG's - ⁠⁠⁠Sign Up Here

Client Check Ins:

If you don't want the same struggles to pop up or the same stresses to consume you week on week you need to sit down and reflect and ask yourself what can you do to change the new week ahead
Feeling guilty for overeating on holiday
The ability to get back on the horse after a tough period
If you relying on motivation to get you to your goals - you probably won't get there
If you didn't see the scale shift - but your clothes felt better, your mood and energy improved and you felt more comfortable in your clothes - would you still feel like your not making progress? Get a kickstart to your weight loss journey and an insight into just some of the things we focus on in the Evolve In 6 program

Free Course - 5 Steps To Losing Your Next 5KG's - ⁠⁠Sign Up Here

Client Check-In Topics Covered:

Knowing when to dial things down when life is busy, work is stressful so you can just show up
Don't let the number on the scales dictate your mood
Readjusting your expectations as you go through different periods in the year
The importance of asking yourself why more
Why do you need to sit down for 10 minutes and reflect on your struggles so you can make a plan to ensure you don't repeat the same things
Continuing to eat when full

Get a kickstart to your weight loss journey and an insight into just some of the things we focus on in the Evolve In 6 program

Free Course - 5 Steps To Losing Your Next 5KG's - ⁠Sign Up Here

In this episode, I had the pleasure of chatting with Robbie Cassidy known as the @mobilitymentor who specifically works with clients who have had long-term pain/injury.

In this episode, we covered:

how the story you tell yourself about your pain influences your recovery process & mindset around what you can and can't do
The basics you need to nail to reduce long-term injury/pain
Why painkillers aren't the answer to your pain and only mask it
95% of back pain has no real injury
Bulging Disks & How they don't necessarily correlate to back pain
The mindset you need to adopt so you can come away from the idea you will always be in pain/restrcited If you want to get in contact with Robbie - Check him out on Instagram Click here -

Get a kickstart to your weight loss journey and an insight into just some of the things we focus on in the Evolve In 6 program

Free Course - 5 Steps To Losing Your Next 5KG's - ⁠Sign Up Here

Client Check-In Topics Covered:

Habit-Based Approach to Tracking at dinner times
Comparing yourself to your friends and their weight loss results
Working out in the morning
Calorie deficit ranges
Cravings around your period
Busy work weeks that are exhausting
Coming away from Pre-empting that the Christmas period is going to mean ticking off your habits is going to be harder

Get a kickstart to your weight loss journey and an insight into just some of the things we focus on in the Evolve In 6 program

Free Course - 5 Steps To Losing Your Next 5KG's - Sign Up Here

Client Check-In Topics Covered:

Drinking more alcohol than planned
Why You Shouldn't leaving Workouts to the weekend
Why It's Especially Important to check in on the hard weeks
Calorie Ranges
The intention behind why you not tracking on the weekends is important
You need to start asking yourself why more - and the question "If this week was repeated would I do anything differently"

Want to join the next intake of Evolve in 6 leave your details ⁠⁠⁠here⁠⁠⁠ or drop me a message on Instagram ⁠⁠⁠⁠⁠⁠here⁠⁠ ⁠⁠⁠⁠⁠⁠.

Hope you enjoy this one x

Today I had the pleasure of chatting with Carol Robinson who runs a program called The Self Love Affair and coaches women on how to manage challenges, stress, limiting beliefs, and self-doubt + more in a self-loving way.

If you would like to connect with Carol drop her a follow and message on Instagram ⁠here ⁠

Want to join the next intake of Evolve in 6 leave your details ⁠⁠here⁠⁠ or drop me a message on Instagram ⁠⁠⁠⁠⁠here⁠⁠ ⁠⁠⁠⁠⁠.

Hope you enjoy this one x

In this episode, I cover client struggles including: Tiredness after a long week & lack of motivation to workout Wine and the Habits that Lead Us Overeating & lacking Energy Creating a new routine Relying on motivation and enthusiasm to get your shit done Don't waste time and energy focusing on the things you can't control + moreWant to join the next intake of Evolve in 6 leave your details ⁠here⁠ or drop me a message on Instagram ⁠⁠⁠⁠here⁠⁠ ⁠⁠⁠⁠.Hope you enjoy this one x

In this episode, I got the pleasure to Chat with Liz one of the lovely ladies who joined Evolve in 6 and who has stayed on with me graduating into the Evolve Group Coaching Program.

In this episode, we chat through:

all the diets she has tried in the past that failed her
how she spent the majority of her life feeling like she was always dieting
How her confidence in the gym has skyrocketed
Liz's massive mindset shifts around weight loss and what it takes.

Want to join the next intake of Evolve in 6 leave your details ⁠here⁠ or drop me a message on Instagram ⁠⁠⁠⁠here⁠⁠ ⁠⁠⁠⁠.

Hope you enjoy this one x

In this episode, I cover client struggles including:

Going over your calories - what happens whether you're trying to build muscle or weight loss
Feeling like a failure if you don't hit your targets
Struggling to hit your steps when it is dark and cold
Dodgy stomach when introducing more protein into your diet Want to join the next intake of Evolve in 6 leave your details here or drop me a message on Instagram ⁠⁠⁠here⁠⁠ ⁠⁠⁠.

Hope you enjoy this one x

This episode is going to be part of a little series I am creating. The info I chat about is the biggest nuggets of knowledge women have learned whilst working with me that have changed their lives completely.

Topics Covered In This Episode:

You Can Achieve Fat Loss Without Weightloss
Going Over Your Daily Calories Doesn't Mean You've Ruined Your Weekly Calorie Deficit
Strength training can change your body composition in more ways than you'll ever see from running, circuit classes, or general cardio.

If you are interested in joining the next intake leave your details ⁠⁠⁠here⁠⁠⁠ or click the link in my Instagram ⁠⁠⁠here⁠⁠ ⁠⁠⁠.

Hope you enjoy this one x

In this episode, I cover client struggles including:

Body Image and Negative self-talk
Challenging the energy you spend feeling sorry for yourself when you feel like you have let yourself down into finding out the route cause so you can reduce it happening again
How To Handle Social Occasions When you have a weight loss goal
Banking Steps Throughout the week + More

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount ⁠⁠here⁠⁠ or click the link in my Instagram ⁠⁠here⁠⁠ ⁠⁠.

Hope you enjoy this one x

In this episode, I give you a simple 3-step structure to planning your meals in under 5 mins.

Follow this structure and you can guarantee you will feel satisfied and stay full for a lot longer, reduce those afternoon snacks and overeating, and know you are consuming an all-round balanced meal.

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount ⁠here⁠ or click the link in my Instagram ⁠here⁠⁠ ⁠.

Hope you enjoy this one x

Topics covered in this episode:

tips to reduce consistently going over calories
how to get more water in
feeling out of control on the weekends
- more

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount ⁠⁠here⁠⁠ or click the link in my Instagram ⁠⁠here⁠⁠ ⁠⁠.

Hope you enjoy this one x

In this episode Leigh and I chat about 3 topics that we find ourselves having a lot of conversations around:

Tips for when you're unwell and easing yourself back in
Reocery is just as important as your sessions
Rest Days
Why you need to stay focused even when the number on the scales hasn't moved

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram here⁠⁠ .

Hope you enjoy this one x

In this episode Leigh and I chat about 3 topics that we find ourselves having a lot of conversations around:

if the scale says you have put on 2Lb should you drop your calories
water weight and can you lose it
Do you have to focus on carbs, fats and fibre not just calories and protein

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram here⁠⁠ .

Hope you enjoy this one x

This episode is based on client check-ins covering topics: setting realistic expectations for how quickly you will lose weight, how you can lose fat and the scales may not come down, eating out and how to feel like you aren't out of control/off track & changing the habit of reaching for the wine when you have had a stressful week + more!

Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram here⁠⁠ .

Hope you enjoy this one x

In this episode, I chat about how achieving your ultimate weight loss goals, health and fitness goals and even career goals won't happen without going through the process and ticking off the day to day habits that will get you to the outcome.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

This episode is based on client check-ins covering topics: how to not get stuck in the dreaded Sunday guilt after a night out, Feelings of failure when you can't hit all your targets perfectly, tips for anyone who works long shifts and how to reduce overwhelm with trying to get everything done.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

In the episode, I spoke to Laura who recently completed the E6 Program about her journey working with me. Laura is a full-time nurse, helps her husband with the running of his own business and is also a mum so I wanted to chat with her about how she managed it all whilst also trying to prioritize herself and look after her body. We chat about mindset, making small changes, and coming away pinpointing all her progress on the scales.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

This episode is based on client check-ins covering topics: gym anxiety, how to find the time to workout, increasing steps by doing a mindful walk and how to know when you should increase weight and how much by plus more!

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode, I got the pleasure to Kelly one of the lovely ladies who joined the first intake of E6. We chat through what she was struggling with prior to the program, what she achieved throughout the program, and why she has said that this is the best fitness and fat loss program she has ever done.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

This episode is based on client check-ins covering topics: can you spot reduce fat, feeling off track, steps, emotional eating, periods & low energy.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode I talk about the 3 rules to weightloss that no one talks about. These 3 rules have nothing to do with a calorie deficit or the basic principles you already know you need to follow for weight loss. However, if you master these 3 rules you will be successful at whatever goals you set out for yourself not just weightloss.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode, I give you a simple 3 step guide to planning your meals without tracking calories or measuring your food that makes sure you get a complete and nutritious meal in - protein, carbs and fruits/veggies.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode, I chat about your metabolism slowing down and why although you think A slow metabolism is the reason you can't lose weight it's actually 3 other factors that are actually the reason you can't lose weight.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

Client Check Ins - covering low energy and mood and trying to still workout, mindset shifts from all or nothing to something is better than nothing, midnight snacking, struggling to stick to the calorie deficit.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode, I break down how to hit your protein target each day and give you the easiest way to make sure you get 100g of protein in per day with some simple tips and a target for each meal.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

This episode is about helping you come away from perfectionism and I explain why trying to strive for perfectionism won't allow you to achieve long -term results.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode I explain why you have been yo-yo dieting for years and how you can put a stop to it.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

E6 July Intake Mini Check-In Week: I cover tips on exercising around your period, how to simplify getting more protein in, coming up with meal ideas and gaining weight after a holiday.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

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In this episode, I run through everything you need to know about how the E6 program works, what you can expect, what you get and how this program will evolve the way you diet, exercise and look after yourself.

If you would like to join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

In this episode i explain why going over your calories on a saturday night wont' necessarily take you out of your deficit and what it actually takes to gain 1 pound of fat.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

This episode is for anyone who is suffering with low mood, low energy, low motivation and lack of will power. I offer my tips and some words of wisdom to help you get through these dips in life!

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode I chat through my tips on how to manage eating out and whilst you are on holiday. There are 9 tips within this podcast I chat about.

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

E6 Q&A - How To Get Your Steps up, high protein dinner ideas, tips on eating out and a meal structure to follow if you aren't counting calories plus more

If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here⁠⁠ or leave your details via the form here.

Hope you enjoy this one x

In this episode I chat about the formula 1 weight loss programme Herbalife offers which is focused on meal replacement shakes and why you should stop wasting your hard earned cash on quick fix diets like Herbalife.

If you would like to find out how to work with me drop me a message on Instagram here⁠⁠ or leave your details via the form here

Hope you enjoy this one x

In this episode I chat about why following calories myfitnesspal give you isn't always the best approach. This is because is can massively underestimate the energy requirements you need and can set unrealistic expectations of what you should be following and promotes a quick hard and fast results approach.

If you would like to find out how to work with me drop me a message on Instagram here⁠⁠ or leave your details via the form here

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In this episode I run through how you can get the most of out 1500 calories each day and tips I give my clients to make sure they are choosing foods that keep them feeling full and satisfied. Use the steps I outline in this podcast to help you plan your meals so you can stick to 1500 calories and see long term fat loss.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details ⁠here⁠ or drop me a message on Instagram ⁠here⁠ with "E6"

Hope you enjoy this one x

In this episode I chat about Slimming World Methods & The Reasons Why It Doesn't Work Long Term.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details ⁠here⁠ or drop me a message on Instagram ⁠here⁠ with "E6"

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In this episode I give you my number 1 tip to help you if you are lacking in motivation to get back into the swing of things after coming back from holiday or having a break from the normal routines of life.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details ⁠here⁠ or drop me a message on Instagram ⁠here⁠ with "E6"

Hope you enjoy this one x

In this episode I chat about ways you can reduce picking the leftovers off your kids plates/mindless picking before dinner. This comes off the back of a check in from one of my clients and I think it is something that a lot of women probably struggle with. I explain the pause method and how to create more awarness around these behaviors which can lead to your fat loss slowing down.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details ⁠here⁠ or drop me a message on Instagram ⁠here⁠ with "E6"

Hope you enjoy this one x

In this episode I run through the 3 things I would do to plan for a busy week ahead. These 3 things you can action straight away to make sure that despite the chaos you still feel like you are moving forward.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details ⁠here⁠ or drop me a message on Instagram ⁠here⁠ with "E6"

Hope you enjoy this one x

In this episode I run through tips on how to make smarter choices when it comes to drinking alcohol & going to social occasions to that you don't completely ruin all your progress.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details here or drop me a message on Instagram here with "E6"

Hope you enjoy this one x

In this episode I run through a step by step way to plan your meals, meal structure, how to make sure you are getting enough protein in and give you ideas on what you can have for breakfast, lunch, dinner and snacks.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st + get access to an exclusive offer - leave your details here or drop me a message on Instagram here with "E6"

Hope you enjoy this one x

In this episode I cover the topic of 'is snacking bad?' - I give you the answer to this + tips on whether to snack or not.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge + get access to an exclusive offer - register your interest here

Hope you enjoy this one x

In this episode I cover everything you need to know about E6 - The Evolve In 6 Challenge which is a 6 week challenge designed to completely change the way you look at dieting.

I go into more detail on who it is for, why it is different, what you get and what you can expect.

If you are interested in joining E6 + get access to an exclusive offer - register your interest here

In this episode I chat about why and how you can absolutely be losing fat, feel smaller, tone up and feeling better in your clothes but your scale weight has either stayed the same or even increased.

If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Launching Soon + get access to an exclusive offer - pre register your interest here

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In this episode I simply what actually happens throughout your the different weeks in your menstrual cycle. The symptoms you may be experiencing: cravings, low mood, low energy, emotions and how this also impacts your exercise. I also give to tips on how to manage cravings and increased hunger and explain why getting your period is a good thing!!

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

In this episode I talk about 3 actionable steps you can start focusing on today to get you started on your fat loss journey.

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

This episode is all about what to do when you go over your calories and why you shouldn't freak out when you do plus why you haven't ruined your diet if you do go over your calories!

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

In this episode I chat through what a calorie is, what a calories deficit looks like and how to calculate your calories to be in a deficit. I also talk about how much weight you can expect to lose each week if you are in a calorie deficit but also other considerations to take into account when your goal is fat loss.

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

In this episode I chat through a few different reasons why following a low calorie diet or trying to only eat 1 meal a day will not allow you to achieve your fat loss goals: its unrealistic to think you can maintain that for the rest of your life, your mood and energy will go to shit, your cortisol(stress hormone) increases and you will overeat at some point.

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

In this episode I chat about the key component to losing fat - which is you have to be in a calorie deficit. But most importantly I discuss 3 things you need to start doing in order to support staying in a deficit and your fat loss goals. These 3 things should be a focus for every women anyway even if your goal isn't fat loss they support just staying in great health!

Free Fat Loss Starter Guide - Click Here - I mentioned this in the episode - designed to help women who need some help on where to start and how to start working on their fat loss goals

If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here

Hope you enjoy this one x

In this episode I run through everything you need to know about The Evolve Method which is my 1:1 coaching programme I have designed specifically for women who want to achieve long term fat loss, gain confidence and build a happy, healthy life without dieting forever.

If you are interested in finding out more on how to join The Evolve Method drop me a message on instagram with the word "EVOLVE" here or leave your details on visit my website to fill in the contact form here

In this episode I chat about the secret to losing belly fat. This is a common questions I get asked weekly so I thought I would explain exactly what you need to do in order to achieve this.

If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram ⁠⁠here⁠⁠ with the word "Strong" or click ⁠⁠here⁠⁠ to fill in this contact form.

Hope you enjoy this one x

In this episode I wanted to chat to you ladies about 3 things not to do when you feel you have overindulged on the weekend. These include: dwelling on the past and running with the "fuck it" mentality, over restricting and over exercising the following week and being alarmed when you jump on the scales and the number has increased.

If you are interested in finding out more on how to Join The Strong Girl Squad and what programmes I offer drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.

Hope you enjoy this one x

In this episode I had the pleasure of chatting with Shaun - The Behaviour Change Coach on all things stress, burn out, over eating, behaviour change and more. Shaun talks massively about the immense benefit reframing your situation, not letting our stress levels get to a point of chronic illness, the real reasons why we over eat and the importance of everyday habit building to make sure that you can live a happy, healthy life.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I chat about emotional eating and the 4 step guide I ask my clients to follow to help them better manage stressful situations or any type of situation that they may lean into food for comfort.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about why women need to focus on building more muscle. I chat through what building muscle means and how it looks ie. getting toned and feeling body confident, not to mention the incredible health benefits and how it can put off you having to go into a care home when you are an old grannie. I also chat about the importance of protein and the role is plays on actually being able to build and maintain muscle so you can live a longer and healthier life.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I had the absolute please of having Michelle from Michelle Filan Coaching On to chat about her 20 years in the fitness industry. Throughout the podcast we chatted about her incredible journey over the last few years including having a baby during covid, overcoming brain surgery just 9 months after having her baby, learning how to talk again due to this and her journey to getting to where she is, how she kept going through all the obstacles life decided to throw at her and how she stayed bloody resilient and didn't give up hope that she would one day be back to living an amazing life.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about the importance of sleep and the impact it has on all areas of our lives. Sleep impacts your results, your recovery, your mood and energy, your hunger levels, your stress levels and the quality of your life. I run through all of this in the podcast + tips on making sure you get enough sleep and creating a bed time routine!

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about fibre, what it is, why you need more in your diet and the role it plays in our diet, on our results and on our health. I also give you the easiest way you can increase your fibre in your daily diet.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about getting your steps in, the importance it plays on long term fat loss and your health, why it has a far bigger impact on your fat loss and fat loss maintenance than your training sessions and how you can make sure you are hitting your step target each day!

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about the importance of creating a morning routine and how it can have a signifcant impact on how your day plays out. I also give you my recommended morning routine to follow to make sure you are setting yourself up for success everytime you wake up!

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about protein and how to make sure you hit your protein target each day. I advice how I would plan for protein in your meals and what types of protein sources you can be using to make sure you get enough in. I also chat through the importance of protein and the role it plays in the body but also how it impacts your results, your hunger levels and your recovery from training.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

This episode is all about how to build your confidence up. Whether this is professionally, personally or in the gym - I cover it all. I chat through my experience and what has helped me to build my confidence up and tips on what you can also do to build yours!

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I chat about how to make better food choices whilst you are working away or if you have a super busy day for work where you can't prep your meals and take them with you. I give you tips on food choices you can pick from when heading to the shops, lunch and dinner tips to make sure you can navigate your way through this and why you should always carry snacks in your bag!

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I chat about will power, decision fatigue and if you have the will power to achieve your goals. I go into what will power is, how it impacts whether or not we are successful in achieving our goals specifically around dieting and achieving fat loss. I also chat about 4 key tips to make sure you are setting yourself up for success to ensure that you do in fact have the will power to achieve everything you set out to achieve.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I chat through a few common struggles that popped up in check ins with clients this week. These include: going over your calories, alcohol, sleep and feeling like you are not making progress with your fat loss goals.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I chat about what a successful dieter looks like and the behaviours they follow. I also compare what a rigid diet looks like vs a flexible diet and how this can be the difference between successfully maintaining your fat loss or putting the weight back on. I also speak about cheat meals and how we should be reframing this to come away from the idea that foods are good or bad.

If you need help with your fat loss goals and most importantly want to learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form to enquire about working with me.

Hope you enjoy this one x

In this episode I wanted to talk about why your weight loss or fat loss progress may be stalling or you find your are now hitting a plateau. I talk about what a successful dieter looks like and why they are ultimately successful. Portion control, metabolic adaptions(reduction in neat from the body and your own impact on reducing the neat), the body's efficiency and why diet breaks can be a very useful approach to take to reset you, your motivation and why it may be what you need in order to continue making progress with your weight loss journey.

If you need help with your fat loss goals and most importantly learn how to actually maintaining fat loss in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form - Spaces Open Now For The May Intake.

Hope you enjoy this one x

In this episode I talk about the 5 biggest mistakes women make when it comes to achieving fat loss which are: restricting food, choosing cardio over weight training, pin pointing their success to a number on the scales, over estimating how much their training session impacts their fat loss and looking for the quickest way to lose fat.

If you want help with your fat loss goals and want help with achieving them and then actually maintaining them in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form - Spaces Open Now For The May Intake.

Hope you enjoy this one x

In this episode I talk about Non Scale Weight Victories, why you need to come away from the idea that achieving your goal weight on the scales should be your last measure of progress, what you should be looking at as progress and wins from my own clients that have nothing to do with scale weight.

If you want help with your fat loss goals and want help with achieving them and then actually maintaining them in a way that doesn't make you miserable drop me a message on instagram here with "coaching" or ⁠Click here fill in this contact form - Spaces Open Now For The May Intake.

Hope you enjoy this one x

In this episode Kiera and I run through 3 client struggles each that popped up in our check ins. Here they are: what to do when you get injured, easier ways to get steps in, Understanding your why a bit more, Fibre Intake & Why It's important, eating out & choosing healthier options and what you should prioritise if you are lacking on time.

Hope you enjoy this one x

Click here - Spaces Open Now For The May Intake - Get in contact for more Info on my 1:1 coaching programme

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I wanted to give you guys a pep talk and my 5 tips when it comes to trying to pick yourself up when you have a low mood, feeling shitty and overwhelmed. I know it can be extememly hard to pick yourself back up when you feel like this and that is something I struggled with this week. So I wanted to share with you the 5 things that have help me this week to help me feel even just 1% better.

Hope you enjoy this one x

Click here - To chat about joining my coaching programme.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I chat through the 5 daily habits for Fat Loss. These are: Creating a morning routine, protein, fibre, movement and sleep. I go into more detail on the specifics of each of these, how to make sure you are including these into your daily routine and how they impact your fat loss journey. Start implementing all of these or even just one at a time until you build them into you routine as habits and you will you will be able to achieve your fat loss goals.

Hope you enjoy this one x

Click here - To chat about joining my coaching programme.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I run through how I recommend to my client to plan their meals. From structuring your meals throughout the day, to how to make sure you get enough protein in and how to know you are making the 'right' choices to support your goals.

Hope you enjoy this one x

Click here - To chat about joining my coaching programme.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode Heather and I discuss all things illness/injury and how to come back from it. This podcast was requested a lot by our own clients who had been experiencing illness/injuries which led them to feel like they were taking 10 steps back and were going to lose all their progress. So we wanted to discuss this in more detail to help women overcome this and help them find a way to move forward despite a set back to their health or ability to train. We delve a lot into mindset and looking at what you can control - control the controllables. We also chat about our own experiences with injury/illness, what we went through and how we overcame those more difficult times in life. We hope this podcast helps women to know that they aren't failing and they aren't taking 10 steps back, its' just another hurdle in the road that will ultimately make them stronger. They just need to have the right mindset.

Hope you enjoy this one x

Click here - For More Info on my 1:1 coaching programme

Click Here - IG - @strong_girl_squad_

Click here - to get in contact with Heather

Got questions - get in contact with me through my website or socials.

In this episode I run through the difference between weight loss and fat loss. I then go through a number of different reasons the scale weight will fluctuate that has nothing to do with actually putting weight on, tips on how often and when to weigh yourself if you use this a form of progress and why it is important to not become fixated on the number on the scales.

Hope you enjoy this one x

Click here - To Secure Your Spot on the April intake of The Fat Loss & Freedom Project - Limited to 3 spots.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

This episode is all about the menstrual cycle. I chatted with Rebecca about everything you need to know about your period including why as women we go through this phase ever month, how it can impact our training, mood, eating habits, energy. This episode will help you have a better understanding on what is actually going on in your body throughout your cycle and why you may feel the way you do at certain times in the month.

Hope you enjoy this one x

Click here - To Secure Your Spot on the April intake of The Fat Loss & Freedom Project - Limited to 3 spots.

Click Here - IG - @strong_girl_squad_

Click here - to get in contact with Rebecca

Got questions - get in contact with me through my website or socials.

In this episode I chat about what staying on track means and what it doesn't mean when it comes to hitting your goals. I speak about what is actually considered normal and my tips/recommendations on how to 'stay on track' to allow you to stay in line with your goals without the feeling of having to be perfect.

Hope you enjoy this one x

Click here - To Secure Your Spot on the April intake of The Fat Loss & Freedom Project - Limited to 3 spots.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode Heather and I chat about how to manage the weekends when it comes to your goals and staying on track. This is something a lot of women struggle with and learning how they can still be social and stay on track is so important. It can be done and Heather and I go through our tips and recommendations on the best approach to take when it comes to factoring in weekends, takeouts, alcohol and social occasions whilst also staying in line with achieving your goals.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Click Here- To get in contact with Heather

Got questions - get in contact with me through my website or socials.

In this episode I talk about all things protein : the importance of protein, the role it plays in our body, how to set a protein target and my recommendations on how much to eat per day, complete and incomplete protein sources, how to plan your protein into your day, protein sources for meat, veggie and vegan eaters and some common questions I get asked e.g should you drink bcaa's, whey isolate vs whey concentrate and is eating too many eggs bad.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode Kiera and I chat and answer a few common questions we get asked including: How sleep impacts your training, nutrition and goals, should you track your calories when you eat out, Importance of taking rest days, how to not build bulky arms in the gym, how to reduce snacking while cooking, tips for women working night shifts and how to stay on track.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

Click Here - To Get In Contact With Kiera

In this episode I wanted to chat about the Self-fulfilling Prophecy and how this can stop you from changing your behaviours, reaching your goals and ultimately stopping you from becoming the best version of yourself. In conjunction with this I also spoke about self compassions and why having this is so so important to your own mental well being but also in order to be able to over come a negative voice in your head, negative emotions you are feeling and help to empower you and allow you to manage them and overcome these thought, emotions and feeling.s

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I wanted to chat about setting realistic expectations and the importance of this for any goal that you are trying to achieve. I also go through how to do this and why it's important to not compare your journey to the journey of anyone else if you want to achieve your goals and be able to create a sustainable and healthy lifestyle.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I got to chat with Mani my colleague and another coach like myself about what it was like moving over to the UK for both of us as I am from Australia and Mani is from Brazil. We chat about our experiences and how we got into coaching. This one is more just for you guys to get to know us a bit more and where we come from.Hope you enjoy this one xClick here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.Click Here - IG - @strong_girl_squad_Click Here - To get in contact with Mani.Got questions - get in contact with me through my website or socials.

Short & Sweet Episode - How to increase your water intake to at least 2L per day.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode Tash from NV Health and Fitness and I chat about her experience with Menopause and what she has found to help her regain her life and self back since going through this phase in her life, gym anxiety and the importance of finding exercise that you actually enjoy doing.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Click Here - To get in contact with Tash.

Got questions - get in contact with me through my website or socials.

Short & Sweet Episode - How to start setting steps targets and ways you can increase your step target each day.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode I chat with Dee from DC Health and Fitness about mistakes women make when it comes to nutrition, what a healthy relationship with food means and how to start working on your nutrition.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Click Here - To get in contact with Dee.

Got questions - get in contact with me through my website or socials.

In this episode I chat with Sky from Sky Coaching about all things yoga, meditation, breath work and why living with aches and pains is not normal and shouldn't be something you feel you just have to just live with especially as you get older.

Hope you enjoy this one x

Click here - If you would like more info on coaching and how to join next intake of the Fat Loss & Freedom Project.

Click Here - IG - @strong_girl_squad_

Got questions - get in contact with me through my website or socials.

In this episode Kiera and I chat and answer a few common questions we get asked including: how to stop mindlessly snacking, how to increase your protein, how to increase your water intake + a few more!

My messages and emails are always open If you have any questions about this podcast or would like to chat about coaching click here to leave your details.

Alternatively drop me a message on Instagram here and I can answer any questions that way :)

Hope you enjoy xx

In this episode Rebecca and I go through the importance of incorporating journalling into you life, the significant positive impact it will have on your life overall and all the ways it will ultimately allow you to overcome struggles, create emotional awareness and 100% allow you to achieve the goals you set for yourself.

My messages and emails are always open If you have any questions about this podcast or would like to chat about coaching click here to leave your details.

Alternatively drop me a message on Instagram here and I can answer any questions that way :)

Hope you enjoy xx

In this episode I spoke with Leigh from Live Well With Leigh regarding Women entering gyms and gym anxiety, how to over come this, how to gain more confidence in the gym and the weight section, our experiences with the gym when we first started + much more.

We really hope this episode helps someone out there who may be struggling with this.

My messages and emails are always open If you have any questions about this podcast or would like to chat about coaching click here to leave your details.

Alternatively drop me a message on Instagram here and I can answer any questions that way :)

If you would like to get in touch with Leigh visit her on instagram here

Hope you enjoy xx

In this episode I chatted to Kiera about 121 In Person Coaching vs Online Coaching, the pro's and con's to each and the incredible benefits online coaching has to women looking to achieve their fat loss goals, maintain fat loss, implement solid habits and routines into their life and how we each coach our clients online.

If you have any questions about this podcast or would like to chat about how I can help you with your weight loss journey click here to leave your details

Alternatively drop me a message on Instagram here and I can answer any questions that way :)

If you would like to get in touch with Kiera visit her on instagram here

In this episode I got the pleasure of speaking with Rebecca from Nutrition With Rebecca about her 22 stone weight loss journey. This is an interesting one because Rebecca tells us how she lost the weight in a very restrictive way and this is ultimately why she has become a coach herself to show women that you don't have to achieve weight loss that is punishing to their bodies or mind. We run through her experience, her advice on what to do and what not to do and the biggest lessons Rebecca has learnt.

If you have any questions about this podcast or would like to chat about how I can help you with your weight loss journey click here to leave your details

Alternatively drop me a message on Instagram here and I can answer any questions that way

If you would like to get in touch with Rebecca visit her on instagram here

In this episode I go through everything you need to know about the Fat Loss & Freedom Project. This is my 121 online coaching service that is designed to help women solve two struggles: 1. women who aren't able to reach their fat loss goals and 2. women who can't seem to keep the weight off. I run through what it is, who it is for, what you receive, how it is different and how to get in touch for more info.

If you have any questions or aren't sure if the Fat Loss & Freedom Project is right for you click here to leave your details and I will email you or drop me a message with "F&F Project" on Instagram here and I can answer any questions that way.

In this episode I have the pleasure of speaking with Heather from Heather Moffat Fitness who is a mum, works in the NHS and also has two young children. We went through how she juggles it all, how she fits exercise in, nutrition tips and the importance of prioritising herself and health so she can show up at her best for her children, her work and her clients.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Email Me Here

Whatsapp Me

Struggling To Lose Fat - Take My Quiz To Find Out Why Here

Get in contact with Heather Here

In this episode I have the pleasure of speaking with Helen from Ritch Nutrition on Menopause: including nutrition, symptoms, how you can manage menopause and Helen's own personal experience within this phase of her life plus tonnes more!

I loved recording this episode and hope that either you or someone you know can take something away from this.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Email Me Here

Whatsapp Me

Struggling To Lose Fat - Take My Quiz To Find Out Why Here

You can find Helen on IG here

In this episode I chat about why low calorie diets don't work, why I don't write meal plans for my clients, If you can eat what you want and still lose fat as long as you stick to the calorie target and tips on how to account for the weekends and social occasions when it comes to your nutrition.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Email Me Here

Whatsapp Me

Struggling To Lose Fat - Take My Quiz To Find Out Why Here

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In this episode I chat about the normalisation of feeling anxious about starting a brand new year and setting goals and new year resolutions and my experience with this. I also talk about how to get started and setting realistic expectations so that you can get back into the routine of normal life after the Christmas period.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Barriers To Fat Loss Questionnaire - https://docs.google.com/forms/d/e/1FAIpQLSdVO3YleP-FjShNkAzPa4tPD21eifi17KrJHnpOtVxAI5EePg/viewform?usp=pp_url

Website - https://www.stronggirlsquad.co.uk/online-coaching-sign-up

Whatsapp Me - https://wa.me/447445510380

In this episode I chat about the fundamentals to fat loss. I talk about the one and only thing that will help you achieve fat loss(a calorie deficit) and what may be contributing to you not being able to stick a calorie deficit, ultimately leading to the reason why you are struggling to lose fat! I also talk about my Barriers To Fat Loss Questionnaire designed to help women identify the reason why they are struggling to lose fat and then show them where to focus their efforts in order to reach their goals.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Barriers To Fat Loss Questionnaire - https://docs.google.com/forms/d/e/1FAIpQLSdVO3YleP-FjShNkAzPa4tPD21eifi17KrJHnpOtVxAI5EePg/viewform?usp=pp_url

Website - https://www.stronggirlsquad.co.uk/online-coaching-sign-up

Whatsapp Me - https://wa.me/447445510380

In today's episode I had the pleasure of speaking with Lorna from Lorna Marie Fitness to chat about how to navigate your training and nutrition around Christmas time, tips on how to stay on track despite lots of social occasions and our recommendations on whether right now is the right time to start your fat loss journey.

If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)

Website - https://www.stronggirlsquad.co.uk/online-coaching-sign-up

Whatsapp Me - https://wa.me/447445510380

In today's episode I talk through why missing your workout won't stop you from achieving your fat loss goals as well as how to stay on tracking while working away and not being in your normal routine.

If you have any questions about this podcast or want to chat about coaching just click the link below :)

Website - https://www.stronggirlsquad.co.uk/online-coaching-sign-up

Whatsapp Me - https://wa.me/447445510380

In today's episode I wanted to chat about habits, how to build them into your lifestyle and the what i think it takes to form a good habit and build it into your lifestyle.

I hope you are able to take something home from this episode :)

If you have any questions about the episode, in general or want to chat about my online coaching service drop me a message below:

IG: https://www.instagram.com/strong_girl_squad_/

Webpage: https://www.stronggirlsquad.co.uk/online-coaching-sign-up

xx

In this episode I chat about losing motivation around working out, nutrition and generally staying on track and some reason why that could be. I also give a few tips to help you pick yourself back up!

I hope you are able to take something away from this episode

If you have any questions about the episode, in general or want to chat about coaching click the link below

https://www.stronggirlsquad.co.uk/online-coaching-sign-up

In this episode I run through everything you need to know about my online coaching service and what you can expect from online coaching. I go over the niche I focus on helping, the results I help women to achieve, the methods I use and why I do what I do.

If you are interested in coaching or have any questions get in touch via the link below

https://www.stronggirlsquad.co.uk/online-coaching-sign-up