The Good Fit Podcast

Something different today! A speedy chat with someone I train with - Julia Shteynberg. We often get into chats about the crossovers in supporting people with their finance and fitness goals. Creating and sharing/voicing your big goals, consistency in the face of uncertainty about the timeline for when you will achieve what you want to, and the importance of keeping track of your progress and seein...

The difference between fat loss and weight loss - why our weight fluctuates - and why using the scales to measure progress can trip us up. Today I talk about the scales as one data point if our goal is losing fat and toning up, and also how to use other methods to measure progress. I don't want to use the scales to measure progress , what can I do?´ Total Daily Energy Expenditure - What might...

In today's episode we look at two methods to simplify the process of fat loss / weight management: Volume eating and 3 MOR (meals on rotation). Designed to make sure the focus is on eating nourishishing, satiating foods and not miserable dieting. Listen in for a quick overview and my thought on this approach,

3 changes I would make for long (and short) term health benefits if I wanted the most bang for my buck! This is part of the talk I gave for the New(ish) is Madrid group run by Aida Ramos on 15th Jan. Aidas newsletter is here The meta analyses on the number of steps we need for health is here The study on the strength gains that were made, by strength training, for as little as 15 minutes, 3 times...

Walking has so many amazing health benefits which are often massively underestimated Read more here: ⁠ Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels ⁠ The origin of 10k steps & how many steps we need to do NHS - Walking for health

Protein, Fibre and Fruit and Veg are all essential parts of a healthy, well fuelled diet - whether we have a weight loss goal or want to eat well. Here are the links to the studies and sources I mentioned that give guidance on how much of these things we need Protein: Meta analyses from  Morton et al. (2017 ) and  Tagawa et all (2022) , conclude the amount should be between 1.5-2.2g per kg of lean...

What are the specific benefits of lifting weights and strength training and why you should get resistance training! A micro episode for you in under 10 mins

Want to get started in the gym but feeling gymtimidated? In today's podcast, a few tips that may help you conquer your fear and the weights section!

Coming back to exercise & training after keyhole surgery

A quick intro to me & starting out as a personal trainer! For more, find me over @mariettasandi_fitness on Instagram.