Fat Loss & Foo Foos: Recent Episodes
Manda
The Fat Loss and Foo Foos podcast aims to empower you to move away from miserable and restrictive diets so you can live life fully, include the foods you love and actually achieve fat loss results that last. As your coach I will also guide you through everything pelvic floor related so that you can get back on the trampoline, look after that special area 😉 and live life leak and worry free.
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Perfection Mindset, All or Nothing Decisions & Fat Loss Results that Last.
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#77 Thriving or Surviving on your Diet?
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Diet a different way, a way that feels flexible and enjoyable and allows you to include foods you love.
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75 Weight Loss Progress, Scales and Fat Loss
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8 top tips on how to make sticking to your fat loss calories feel easier
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walking and chatting about my week, mindset, habits and exciting things going on
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72 - 15 Fat Loss Mistakes to Avoid plus Questions on Burnout and Sleep & Weight
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71 - Motivation Top Tips: pushing through when little or no motivation. WhatsApp me here: https://wa.me/message/PIU4P5QF4SEWI1
#70 Lowering Calories - do you need to? When you shouldn't and how to know if you should
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#69 More Food More Weight Loss
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68 Increasing Weights in Workouts, Aspartame Truth & Daily Mindfulness Ideas - Transform Q&A Episode
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Keeping Muscle Importance as Women and Creatine Supplement to benefit this and menopausal symptoms
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Perimenopause & Menopause: Healthy Lifestyle Changes to Help you Thrive
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65 Burnout when pushing fitness goals, active recovery days, nutrition and rest days
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64 Easier Weight Loss - things you need to focus on to make the dieting go smoother, so that you thrive through life and set healthy habits that help you maintain your fat loss results (following a chat all about Arlo's allergies and bowels)
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Staying on track during school holidays - tips
Fasted Exercise or eating before - what's best?
How to use heavier weights in workouts
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Managing Holidays & Breaks when Dieting
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61 Sweet Tooth, Will Power, Perfectionist Mindset & Dieting
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Fabulous Questions from the Transform Crew this week, Q&A Episode that covers: Weight Goals, Moving to Maintenance, BMI, Goal Setting, Exercise Motivation after Injury.
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Flexible Dieting: Keeping the Weight off whilst enjoying food and improving your relationship with food
- You don’t have to starve yourself or cut foods for weight loss results
- There are no bad foods and you can include foods you love when dieting
- Flexible dieting helps you keep the weight off
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Chatting about cardio health, aerobic fitness, exercise watches and fitness for health and longevity.
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3 things you can start right now to improve your body image - the internal work is needed to improve your body image, this isn't about dieting.
As mentioned message me using the links below for the journal prompts on body functionality journalling. Get in touch anytime to chat about coaching or workouts.
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A friend told me she wanted lipo so I had to share my thoughts on it with her and thought it would be handy to share what I told her.
If you are feeling stuck message me for some guidance around healthy lifestyle and habit changes, i'm happy to help x
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Q&A - Motivation for exercise and setting habits
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No mic on for this one but it felt like a worthwhile chat to share with you - all about exercise, the intentions behind it and of course some fat loss guidance in there x
If you'd like to find out more about Transform Coaching with me then head here: https://www.movewithmanda.co.uk/transform-coaching
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#53 Keeping the Weight Off with Flexible Dieting
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#52 Holidays, Weekends Away, Meals Out - finding the balance with dieting & fat loss
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51 Avoiding Break Room Cake & Biscuits when Dieting (sometimes because within a balanced diet these things are great)
This is about being able to choose in line with your goals using mindful eating practices and owning decisions so you can achieve your fat loss goals.
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50 Ditch the Slimming Clubs & Fad Diets - Coaching in Transform
Punish yourself over the Scales and inevitable fluctuations ‘🆅🆂’ Measuring progress in all ways: inches, photos, strength progress, how you feel, how much energy you have
Restrict meals, under nourish your body, survive on cuppa soups and ryvitas ‘🆅🆂’ Enjoy satisfying meals, feel energised, enjoy food again, drop food guilt
See foods as good and bad and falling off the wagon every time you eat something ‘off plan’ or ‘bad’ ‘🆅🆂’ include things you enjoy all week, don’t cut things out but enjoy in moderation, drop the guilt around food
Starve yourself for weigh in day 😞 ‘🆅🆂’ fuel your body for results all week and get a better relationship with the scales
Take “guidance” from someone who asks ‘what went wrong this week?’ When the scales inevitably fluctuate ‘🆅🆂’ working with a supportive coach who will guide you, teach you about your body and help you understand how to get results that last
Only diet when you have some ‘free’ weeks only to go crazy on everything you’ve cut out once your “done” or have a holiday or social event ‘🆅🆂’ get fat loss results whilst living life to the full and enjoying social events (no more off the wagon)
Choosing another quick fix or the thing ‘that works for you’ ‘🆅🆂’ realising you’ve spent years dieting this way and there’s nothing quick about it
If you want chat to me about your goals and see if we’re a good fit to work together, send me a heart emoji ❤️ to me on whatsapp here: https://wa.me/message/PIU4P5QF4SEWI1
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You can check out client results at www.movewithmanda.co.uk - transform coaching
a Transform Q&A Episode - Running a faster 5k, Running and hunger, Returning to Exercise
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Supplements, healthy diets, gut health, the only supplements I recommend to clients, extra vegan diet recommendations & vegan protein guidance
Are you supplementing a healthy diet with vitamins and supplements? OR Are you creating expensive wee when you know you could be looking at the food side of things more!
Supplements are called supplements for a reason...
They are to supplement your diet not replace healthy whole foods.
If you'd like to find out more then head here: https://www.movewithmanda.co.uk/transform-coaching
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Exercise vs Diet and Food for Fat Loss
This is some of a session I delivered to our Transform Coaching Crew, if you'd like to find out more then head here: https://www.movewithmanda.co.uk/transform-coaching
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Calorie Stacking for Flexible Weekends, Weekend Compromises and Dieting & Results Mindset
This is some of a session I delivered to our Transform Coaching Crew, if you'd like to find out more then head here: https://www.movewithmanda.co.uk/transform-coaching
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Practical mindful eating steps so that you can take control of Mindless or Emotional Eating/Snacking
This is some of a session I delivered to our Transform Coaching, if you'd like to find out more then head here: https://www.movewithmanda.co.uk/transform-coaching
Message me '💪' anytime to chat and see if we're a good fit to work together...
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Low Motivation and getting results, Dieting Mindset covered throughout, What to do when you fail at your diet, falling off the wagon and some questions from the Transform Crew answered too.
Find out more about Transform and working with me here: https://www.movewithmanda.co.uk/transform-coaching
Mindset for Dieting and Results that Last... We cover:
- Acceptance of where you're at right now so that you can achieve weight loss that lasts.
- How self compassion is needed but it's not 'woo' or just letting yourself off the hook.
- How talking to yourself like s**t can feel moitvating but is actually the opposite.
- Falling off the wagon, Choices towards your goals, Motivation when you care for you.
With special guest Jen Smollett (Senior Practitioner Coach with EMCC)
Jen runs exclusive monthly group coaching in my Transform Coaching Programme. More on Transform here: https://www.movewithmanda.co.uk/transform-coaching
More on Jen's 1-1 Coaching here: https://www.jensmollett.com/services
Message me the word ACCEPT on WhatsApp here to chat about Transform: https://wa.me/message/PIU4P5QF4SEWI1
xx
We cover, getting rid of bingo wings (not my wording), Strength training for over 60s, Why every female needs to be lifting weights and not just for looks, Coping when things don’t go to plan and how to still get results, Coping in hard times of life, like anniverises of people passing, Workout flexibility on busy weeks, Water and hydration. A fabulous Q&A session with my Transform Crew.
Free help here: https://www.movewithmanda.co.uk/freebies
Find out more about losing bodyfat for life here: https://www.movewithmanda.co.uk/transform-coaching
Message me to chat here: https://wa.me/message/PIU4P5QF4SEWI1
More free help and guidance on Instagram here: https://www.instagram.com/movewithmanda/
Transform Q&A Session, we cover: BMI and how to be real about it, how to enjoy meals out and mindful eating practices and how to maximise results.
Client results and how to work with me: https://www.movewithmanda.co.uk/transform-coaching
Message me anytime here to chat and see if we're a good fit to work together: Move with Manda WhatsApp Message here
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Transform Q&A Session, we cover: How Periods affect Motivation, Fat Loss & Body Image. Motivation Dips on your fat loss journey. Weight Loss & Scales when you're losing bodyfat, Workout progression and more....
Client results and how to work with me: https://www.movewithmanda.co.uk/transform-coaching
Message me anytime here to chat and see if we're a good fit to work together: Move with Manda WhatsApp Message here
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Transform Q&A Session, we cover: Body Acceptance and accepting where you are in the process, Unrealistic Scale Expectations from over-restricitve diets, Why Stretching is Pointless, Diet/Maintenance Breaks, Holidays & more...
Client results and how to work with me: https://www.movewithmanda.co.uk/transform-coaching
Message me anytime here to chat and see if we're a good fit to work together: Move with Manda WhatsApp Message here
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Grab the guidance/technique video here: https://www.movewithmanda.co.uk/morningroutine
This is episode 3 of the Challenge and Change series within this podcast 😃 mini challenges to help improve your day to day feels and keep you on track to your results.
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Join Transform here, new coaching options are LIVE: https://www.movewithmanda.co.uk/transform-coaching
Enjoy the challenge x
Fat Loss Progress slow or fast, Scales fluctuating through the week, How to eat better within your Calories,
Q&A episode from my Transform Crew
coaching with Manda here: https://www.movewithmanda.co.uk/transform-coaching
message me here to chat about getting support on your journey: https://wa.me/message/PIU4P5QF4SEWI1
Today's questions were amazing, I know they will resonate with many... we chat...
Weekends & Weight Loss, All or Nothing Mindset, Tracking Perfectly, Night Shifts, Calorie Stacking, Diet Progress Mindset, Fruit & Veg
Client results and how to work with me: https://www.movewithmanda.co.uk/transform-coaching
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Mindset for Fat Loss - The Perfect Time to Start Your Diet - Support to live your life fully and lose weight - The scales & quitting your diet - Worrying about starting another diet - Investing in YOU - What you get in Transform and what happens when you sign up - How clients feel from their lifestyle changes
Are you waiting for that perfect block of time before you start your diet?
Do you fall off the wagon after dieting for a few weeks?
Do you feel stuck in the vicious diet cycle?
Are you heading back to quick fixes even though you know you need to make small habit changes and change your lifestyle?
Are you needing support but feeling like you SHOULD be able to do it on your own?
If yes to any of those, this episode is for you!
I also share some exciting details about my 2023 coaching and support options.
Client results and how to work with me: https://www.movewithmanda.co.uk/transform-coaching
Message me anytime here to chat and see if we're a good fit to work together: Move with Manda WhatsApp Message here
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Mindful Eating, Emotional Eating, Snacking, Decisions for Goals & the Future You
Move away from mindless autopilot eating and make choices that serve you and help you reach your goals.
Find out more on how to get support on your journey here: https://www.movewithmanda.co.uk/transform-coaching
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Message me to chat on whatsapp here: https://wa.me/message/PIU4P5QF4SEWI1
If you're trying to lose body fat this January then you need to listen to this episode about scales and weight loss progress.
Don't let the scales throw you off track, even when you're getting results, by thinking that they are a good or accurate meaure of fat loss
This is taking from my Friday Q&A in my Transform Coaching programme, find out more here: https://www.movewithmanda.co.uk/transform-coaching
Message me on WhatsApp if you'd like to chat, you can join Transform any Monday through January: https://wa.me/message/PIU4P5QF4SEWI1
How to keep weight off this January
Simple changes to make to how you approach dieting this year
Sustainable habits, changing your mindset around food, having flexibility and enjoying life whilst losing bodyfat
I chat about what will feel great to focus on and there are lots of freebies below to help you do it...
Free Fat Loss & Weekends guide to help you set your calories and have flexibility with food: https://www.movewithmanda.co.uk/fat-loss-enjoying-weekends-free-guide
Free Transform Strength Workout: https://www.movewithmanda.co.uk/0966713c-d7bb-45d1-a4d2-101a577e924c
Free 'Up your Steps' Workout: https://www.movewithmanda.co.uk/freestepsworkout
Find out more about Transform and see clients feedback and results: https://www.movewithmanda.co.uk/transform-coaching
Message me to chat about becoming a client on whatsapp here: https://wa.me/message/PIU4P5QF4SEWI1
On Monday 2nd Jan we start our Nourishing New Year FREE 10 Day Challenge and I'd love you to join us.
Today you can hear everything that we will focus on to help you feel your best as you start 2023.
Quick fixes and fad diets are guna be all over at this time of year, but you know it's very likely you'll end up right back where you started if you go to those extremes.
Instead set some realistic habits, change your mindset, calm your mind after a crazy month and create motivation that lasts.
Sign up for FREE here: https://www.movewithmanda.co.uk/nourishing-new-year-free-challenge
Message me to talk about coaching in Transform here: https://wa.me/message/PIU4P5QF4SEWI1
See clients results here: https://www.movewithmanda.co.uk/transform-coaching
After feeling the strength loss during menopause, Caroline joined Transform to rebuild that strength... Over the past year she has kept off a stone in weight, gone from a size 14 to size 10 and has totally changed her shape whilst enjoying holidays, weekends away and other fun social times throughout.
Helen has recently joined Transform and is smashing her fat loss goals, losing over 15 inches and 7kg so far and has build self belief and confidence and bagged herself her promotion from that built up self confidence and mental strength.
Mary has been smashing it for a year in Transform, her mindset changes are incredible! She's dropped and kept off inches and kept off weight (she's actually stopped weighing herself now or caring about the scales now which is bloody huge!) She's recently fit into clothes that wouldn't zip up from the first lockdown and is feeling amazing from pushing through December.
Becca has been with me for a year in January, has kept off 16kg and moved away from the all or nothing mindset BUT has totally lived life to the full along the way whilst achieving incredible fat loss results.
Hear today how these clients are managing their Christmas time without saying 'eff it' until New Year (but obviously still totally enjoying life)
I hope this helps you on making your Xmas plan so you can fully enjoy this time and feel good as you head into January.
And hear about my New Year Free 10-Day Challenge!
Sign up to the January Free Challenge Here: https://www.movewithmanda.co.uk/nourishing-new-year-free-challenge
Join Transform in 2023 Here: https://www.movewithmanda.co.uk/transform-coaching
WhatsApp me here to chat about working with me in New Year: https://wa.me/message/PIU4P5QF4SEWI1
Christmassssssss chat that covers:
- weight gain over Xmas
- body checking over Christmas
- dieting on the run up to Xmas
- how to not just say 'eff it i'll start in Jan' but still ENJOY Christmas food
- flexible and enjoyable ways to keep your results whilst enjoying Xmas
- how to manage your Xmas week on the run up to New Year
Find out more about coaching here: https://www.movewithmanda.co.uk/transform-coaching
Message me on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1 to chat and see if we're a good fit to work together. Send the word PODCAST and let's chat 😃
This is about habits that help you feel good so you can stick to your fat loss diet with consistency!
We talk sleep, self compassion, following the plan not the feeling, morning routines, moving through your day with intention and more...
Enjoy 😊
Find out more about my group coaching here: https://www.movewithmanda.co.uk/transform-coaching
Message me on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1 to chat and see if we're a good fit to work together. Send the word PODCAST and let's chat 😃
Can you lose weight and enjoy December? Absolutely!
But not with an over restricitive miserable diet! So in this episode I share some mindful eating practices and flexible fat loss guidance to help you stay on track to your goals during the busy (and maybe extra social) festive season.
Find out more about my group coaching here: https://www.movewithmanda.co.uk/transform-coaching
Message me on WhatsApp here to chat and see if we're a good fit to work together. Send the word PODCAST and I'll message you x
Ep 26 - Flexible Eating and Tracking for Fat Loss (Challenge & Change Episode 2)
In this Challenge and Change Episode I share how to have flexibility with your calories, how to include things you enjoy and how to manage weekends better... Listen for full details 😊
Let me know you're doing the challenge in this whatsapp group: https://chat.whatsapp.com/BmeODpZ5WJ00YugR72jaYv Just say Hi and the challenge you're taking part in.
Download my Free Guide: https://www.movewithmanda.co.uk/fat-loss-enjoying-weekends-free-guide 'Fat loss and enjoying weekends' here: this will help you with the challenge
Message the word FATLOSS to me on whatsapp here: https://wa.me/message/PIU4P5QF4SEWI1 if you'd like support on your journey in our Transform programme:
Head to my Website Here for more information on how I help women change their lifestyle for fat loss results that last!
xx
Huge for results and staying on track... today we talk habits, motivation, negative self talk, holding yourself back, journalling and more...
You have to work on this stuff if you want long term results and fat loss that lasts.
Grab the Free Form here: https://www.movewithmanda.co.uk/motivationandhabits
To get support, guidance and accountability on your journey, join Transform here: https://www.movewithmanda.co.uk/transform8weekprogramme
Or message the word TRANSFORM here: https://wa.me/message/PIU4P5QF4SEWI1 to chat to me about your goals and struggles, and see if we're a good fit to work together.
For more help on habits, grab the book 'Atomic Habits' by James Clear
Ep. 24 - Pelvic Floor, Wetting Yourself, Helping the Urge & Improving Function
Do you wet yourself when you laugh or cough?
Do you feeling desperate for the toilet when you pull up on the drive?
Do you think that wetting yourself is part of being a mum?
Do you want a better understanding of how to actually work your pelvic floor?
Do you have a pelvic floor? (the answer is yes here)
If you answered Yes to any of the above questions, then this episode is for you!
Watch the Video version here: https://www.movewithmanda.co.uk/pelvic-floor-coaching
Find out more about Transform here:
Message me the word TRANSFORM on WhatsApp here to see if we're a good fit to work together:
Ep 23 - How are your food choices making you feel? Challenge & Change Episode 1
In this first Challenge and Change Episode we look at how food makes you feel so that we can start to notice patterns and make choices that energise us for busy life. Listen for full details 😊
Let me know you're doing the challenge in this whatsapp group: https://chat.whatsapp.com/BmeODpZ5WJ00YugR72jaYv Just say Hi and the challenge you're taking part in.
Hope you enjoy!
Head to my Website Here for more information on how I help women change their lifestyle for fat loss results that last!
xx
Diet Reset Series Part 5 - Moving forward and getting results
We conclude the mini series with some guidance on what to do moving forward to get results from this diet series.
Diet Reset - Enjoy your life whilst smashing your goals.
This Diet Reset Series is for anyone who wants to start their healthy lifestyle changes for fat loss results that last. Over the next few weeks we'll cover the core habits that my clients and I do to feel our absolute best as we smash our goals. No over-restricting intake, no missing out on life, no cutting food groups - you'll learn how we focus on food, exercise and habits to nourish, not punish, so that we feel energised and happy along the way to our goals.
Listen to the podcast episode All About Transform here.
Get in touch anytime here...
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Move with Manda website: www.movewithmanda.co.uk
Chat on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1
Diet Reset Series Part 4 - Mindset around Weekends and the Wagon
The mindset needed around Weekends so that you don't fall off the wagon.
If you want different results, you are sometimes going to have to make different choices but it doesn't mean weekends have to feel shitty, you can still totally enjoy them.
For practical guidance around weekend choices head here: Fat Loss & Enjoying Weekends Podcast and download the Free Guide HERE.
Diet Reset - Enjoy your life whilst smashing your goals.
This Diet Reset Series is for anyone who wants to start their healthy lifestyle changes for fat loss results that last. Over the next few weeks we'll cover the core habits that my clients and I do to feel our absolute best as we smash our goals. No over-restricting intake, no missing out on life, no cutting food groups - you'll learn how we focus on food, exercise and habits to nourish, not punish, so that we feel energised and happy along the way to our goals.
Listen to the podcast episode All About Transform here.
Get in touch anytime here...
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Move with Manda website: www.movewithmanda.co.uk
Chat on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1
We can't do a mini series without talking about scales and weight loss.
This is one of the biggest things I support my Transform Crew with.
If you've come from a slimming club background it can take a long time to get comfortable with focussing on body composition and ignoring when the scales fluctuate short term...it's such an important thing to work on because they are usually the thing that will throw you off track and stop you having the consistency you need to see the results happen.
Diet Reset - Enjoy your life whilst smashing your goals.
This Diet Reset Series is for anyone who wants to start their healthy lifestyle changes for fat loss results that last. Over the next few weeks we'll cover the core habits that my clients and I do to feel our absolute best as we smash our goals. No over-restricting intake, no missing out on life, no cutting food groups - you'll learn how we focus on food, exercise and habits to nourish, not punish, so that we feel energised and happy along the way to our goals.
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Move with Manda website: www.movewithmanda.co.uk
Chat on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1
This one is all about the best movement for results, energy and for health... movement should nourish not punish.
Try our Transform workouts here: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Diet Reset - Enjoy your life whilst smashing your goals.
This Diet Reset Series is for anyone who wants to start their healthy lifestyle changes for fat loss results that last. Over the next few weeks we'll cover the core habits that my clients and I do to feel our absolute best as we smash our goals. No over-restricting intake, no missing out on life, no cutting food groups - you'll learn how we focus on food, exercise and habits to nourish, not punish, so that we feel energised and happy along the way to our goals.
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Move with Manda website: www.movewithmanda.co.uk
Chat on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1
Diet Reset Series Part 1 - Food & Fat Loss: how to change the way you diet so that you can fully enjoy life and feel energised whilst seeing fat loss results. No over-restriciting, skipping meals or cutting out food group.
The first of a new mini series that will be released over the next few weeks to help you set realistic habits and move away from that All or Nothing yo-yo that can keep you stuck for years.
Diet Reset - Enjoy your life whilst smashing your goals.
This is for anyone who wants to start their healthy lifestyle changes for fat loss results that last. Over the next few weeks we'll cover the core habits that my clients and I do to feel our absolute best as we smash our goals. No over-restricting intake, no missing out on life, no cutting food groups - you'll learn how we focus on food, exercise and habits to nourish, not punish, so that we feel energised and happy along the way to our goals.
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Move with Manda website: www.movewithmanda.co.uk
Chat on WhatsApp here: https://wa.me/message/PIU4P5QF4SEWI1
By October how do you wana feel?
Jumping into a quick fix will probably mean you're back where you started by October especially if you are doing things like: cutting carbs, cutting chocolate, cutting wine, skipping meals, and burning out with miserable exercise.
All of that over restricting leads to over indulging.
Quick fixes and fad don't work
They leave you feeling deprived and lead back to the same place over and over again.
Start your September better so that you can see results and feel energised by October.
This one is my guidance on how to do that.
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
Episode 16 - Freedom with Tracking Calories & How to Start
Today we’ll talk –
The KEY to Fat Loss
- Calories, Energy Balance and why I use that method with my clients
- How we use tracking to get results
- Food Freedom with Tracking – especially if you’ve only ever done restrictive diets and fads
- How it can help you burn your Weekend Wagon for Good
- Why 1200 is not enough and what you should be having
- How to get started with tracking the best way
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
Diet breaks, holidays, crash diets and feeling like you’re guna blow it
Listen to find out:
- Why you're blowing it on holiday
- How to find that balance in life to enjoy holidays and weekends AND get Fat Loss Results
- What diet breaks are
- Why you need a diet break
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
This week I talk through my online TRANSFORM programme – what it is, how it came about and how my experience of working with hundreds of women has guided and shaped it. I will cover what it can offer you and what it means to have an online coach working with you.
You'll hear how and what we do to ditch restricitve diets and fads and achieve sustainable fat loss whilst living life fully!
You'll hear:
- What we do
- What we achieve
- What to expect
- What's included
- What an online coach actually is
- How Transform actually came about
- A bit about my background as a personal trainer pre-covid
It’s so important to understand the process and school of thought that is guiding you – so you know if you are doing something that’s gonna get you the results you want.
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
The mindset and expectations that are needed for sustainable weight loss/fat loss:
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what to focus on to achieve it
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what achieving looks like
-
what results to expect
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how it’s different to quick fixes
-
what dieting flexibility looks
-
what mindset changes are needed
Get in touch anytime here:
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
3 things holding you back from weight loss and fat loss
we talk:
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being an all or nothing person
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looking for quick scale drops
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cutting carbs, juice cleansing and other restricitive methods
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"bad" foods
what you need to be doing to get results that last...
and there's a couple of challenges for you to try to help you make changes.
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
We talk why if you're going for perfection with dieting, you're going to get stuck.
Progress not Perfection is the motto of my Transform programme because Small steps day to day make the big changes and get you to your big goal
If you're struggling with making habits stick, keep falling off the wagon and just can't seem to reach your weight loss goal - this one is for you.
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food guilt
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sustainable weight loss
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flexible eating
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Free Transform Taster Sessions & 'Drop the Diet' Webinar: https://www.movewithmanda.co.uk/transform-strength-workout-taster-session
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
Move with Manda website: www.movewithmanda.co.uk
Don't put your life on hold: Enjoying Life, Holidays, Weekends & Getting Fat Loss Results
You don’t have to put your life on hold to see fat loss results.
Here we look at how you can keep enjoying life to the full while you’re still smashing your goals.
Life happens – the good and the bad – but if you don’t over restrict yourself then these times won’t throw you off track.
You don’t have to miss meals out or nice food on holidays and equally you don’t have to completely give up when times get hard.
Listen for my top tips and personal stories from my clients to see what this looks life in real life!
No more Wagon!
Instagram: https://www.instagram.com/movewithmanda/
Facebook: https://www.facebook.com/MovewithManda
Transform 8 Week Programme: https://www.movewithmanda.co.uk/transform8weekprogramme
Book a call here: https://calendly.com/movewithmanda/transform-breakthroughcall
WhatsApp me here: https://wa.me/message/P5L6VBWCPQ2ZA1
The truth about motivation.
How many times have you said… “I’ve lost my motivation”?
We talk motivation – the rises and dips we have and what we can do when we ‘lose’ our motivation.
I share how to create daily motivation.
I share my top tips for pushing through the low motivation days and how to stop riding on the new and exciting wave of motivation and build habits that become your norm.
As always, if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk find out more about working together here: www.movewithmanda.co.uk
Snacking Snacking Snacking
This episode includes chat around snacking options, mindful eating, loading meals, fad diets, emotional eating, habits, tracking calories, achieving in fat loss.
As always, if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
Scale, Weight Loss, Fat Loss and Progress on your Journey
In this episode we talk: what the scales really show you, how that 2lb overnight is not bodyfat, why you need to measure in other ways too, and how to measure progress on your fat loss journey.
I will talk through what the scales are really showing you and explain why the scales are not always an accurate measure of Fat Loss.
Learn where to focus to measure your progress and start to shift your mindset away from crappy guidance and diet messaging that you may have been taught from slimming clubs and quick fix diets.
Find me on Instagram & Facebook: @movewithmanda
website: www.movewithmanda.co.uk
email me anytime if you need help or guidance on your journey: manda@movewithmanda.co.uk
This episode is all about wetting yourself and how to improve those little leaks.
Wetting yourself (no matter how small) is not normal or something to live with. We cover: What those little leaks mean. Why you shouldn't ignore the little leaks. Why it's never too late to make improvements. How to get started and train your pelvic floor. How your breathing patterns could be the issue and how to correct them.
As always, if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
Periods, training and dieting.
Are you someone who finds your period affects how you feel?
Do you lack energy?
Do you need more sleep and rest during your period?
Are you hungrier?
If you are working on fat loss right now, this can feel extra frustrating if it keeps throwing you off track and affecting your dieting and training.
In this episode I talk you through staying on track with your goals during this time.
As always, if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
Rather than sticking to rigid diet rules (no carbs, no chocolate, no alcohol etc) when tracking you can allow flexibility within your calories... If you're feeling all or nothing and struggling with tracking after moving over from slimming clubs or restricitive diets then have a listen to this one 😃 we go into:
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all or nothing mindset
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falling off the wagon
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starting again every Monday
As always if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
This one is all about Movement for Fat Loss...
Drop the focus on loads of miserable cardio.
Small changes to make day-to-day for big results.
Perimenopause and menopause - why it's important especially for this time.
Tips from my Transform Crew who are already smashing their fat loss results.
Grab a free low-impact workout to help you with your non-exercise movement.
As always if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
This is your intro into your Pelvic Floor, we cover:
Where your pelvic floor is and what it does
How to find your pelvic floor
Pelvic floor leaks
Some other signs of dysfunction
How your breathing affects your pelvic floor
Squeezes at the lights and how to do more for your floor
I'm not shy about the pelvic floor, if you've got questions or things you'd like me to cover on other episodes then drop me a message @movewithmanda on Instagram & Facebook, or email me here: manda@movewithmanda.co.uk
I'm going to take you through a better way to manage weekends when working towards your fat loss goals.
Weekends can often feel like the hardest time to stick to the actions you are following to reach your goals. Weekends do count and we do need to make changes but you don't need to feel miserable or miss out on life.
We cover:
Setting yourself up for success
General fat loss guidance
Setting realistic calories
Over Indulging and the all or nothing mindset
Good and bad foods
PLUS my 15 Top Tips on Enjoying Weekends.
I have a free 25-Page Guide to go with this podcast. Email me (manda@movewithmanda.co.uk) to request a Free Guide or message me on Instagram or Facebook (@movewithmanda)