Evolve With Chelsea

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 Gui...

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 "EVOLV...

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...

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 would like to find out more info on how to Join T...

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 c...

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 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  ...

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...

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...

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 would like to find out more info on how to...

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 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"...

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 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...

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 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 Instagra...

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...

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 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...

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...

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...

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 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 "Stron...

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 yo...

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 ver...

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 would like to find out more info on how to Join The Stro...

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 would like to find out more info on how to Join The Strong Girl Squad and how I can help you dr...

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, Fibrer Intake & Why It's important, eating out & choosing healthier options and what you should prioritise if you are lacking on time. If you would like to find out more info on h...

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 extremely 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%...

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...

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. 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  wi...