Beyond The Mirror

In today's episode, I explain more about Total Daily Energy Expenditure. What makes up the figure? What can we do to change it? If you would like to calculate a ballpark starting point, you can find our calorie calculator here https://nextstepnutrition.co.uk/calorie-calculator/ Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/ &n...

In today's episode, I talk about snacks. It is perfectly natural to get hungry every 3 or 4 hours. What do we turn do when we feel snacky? Here, I give you a great list of useful items for those times. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: h...

In today's episode, I take a look at fat burners. Do they work? Are they worth the money? They all have similar, popular ingredients, are these proven?  I mention our blog on supplements, you can find that here - https://nextstepnutrition.co.uk/supplements/ Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips t...

In today's episode, I have a really great chat with Marcus Kain. Marcus is a strength and conditioning coach who specialises in working with men who struggle with disordered eating. Among other things, he tells me how his experience as a b-grade rockstar helped him develop an effective process for breaking out of binge eating disorder. You can find him at @mkaincoaching Download our FREE week of g...

In today's episode I talk about information overload and cutting down on 'stuff' that doesn't serve us. We are bombarded with and surrounded by so much information these days, much of it conflicting. We can become overwhelmed and end up paralysed into inaction. How can we dial back on the information that does not help us? Download our FREE week of gym workouts to ease back into the gym safely: ht...

In today's episode, I talk about time. These days we all seem to be chronically short of it! It is difficult to find time for our own health and fitness with so many other demands and responsibilities. Are there such things as 'time hacks' that will help us? Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to dr...

In today's episode, I talk about tackling your low hanging fruit first. Minimum input for maximum output! I give you hints and tips to focus on one thing at a time and achieve success in your goals. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: http...

In today's episode, I talk about keeping the main goal, The Goal. So often we want to change everything at once. Coming up with goals is fun, but sticking to the changes needed to reach them is much more difficult! What truly matters to you right now? Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat...

Today I welcome Tom Downey of @mcfatnesstofitness on Instagram. Tom is undergoing an incredible weight loss and health journey and I interview him on why he decided to take the plunge and how it's going! Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course:...

In today's episode, I ask if we really are the 'average of the 5 people we spend the most time with'. How can we use this to support our goals and help with our identity and values? Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: https://nextstepnutri...

In today's episode, I talk about ways to help our willpower and make it much easier to eat better. I give you hints and tips to makeover your kitchen and stock up on the things you will need. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: https://nex...

In today's episode, I talk about the 3 S's we need to ensure action, with or without motivation. Structure, Systems and Scheduling.... Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: https://nextstepnutrition.co.uk/mbhtoolkit/   Ready to get into...

In today's episode, I talk about how much our environment affects our results, without us realising. What habits can you change to make your fitness easier? Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop fat AND keep it off? Download our FREE video course: https://nextstepnutrition.co.uk/mbhtoolkit/ &n...

In today's episode, I have a really great conversation with Dr Eric Helms, you can find him on Instagram @helms3dmj and do check out the links below; https://3dmusclejourney.com https://muscleandstrengthpyramids.com https://www.strongerbyscience.com/mass/ Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Want tips to drop...

In today's episode, I answer this question and go on to look at how vegetables can indeed help with weight loss. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolkit/   Ready to get into the best shape of your lif...

In today's episode, I talk about keeping a food journal and how that is very different from simply tracking macros and/or calories. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolkit/   Ready to get into the bes...

In today's episode, I talk about the things the numbers do not tell us and how the numbers can fail us. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolkit/   Ready to get into the best shape of your life for goo...

In today's episode, I talk about 'normal eating'. This looks different for everyone, however, people who eat 'normally' have a lot of things in common. I take a closer look at these mindsets and behaviours. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https...

Today I have a great chat with Andrew Coates - @andrewcoatesfitness around all things diet and fitness. He mentions his podcast Lift Free And Diet Hard, the link is here - https://open.spotify.com/show/2xrSYK2TnWfgMdhhjNYPt2 Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE v...

In the last of my mini-series on disordered eating, I talk about the importance of being aware of our mindset. I lay out the traps we can fall down when trying to make changes. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/die...

In today's episode, I talk about how we often feel we are addicted to food. It is common to use food to soothe us, distract us and generally make us feel better.  Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolk...

In today's episode, I talk in more depth about the rules many of us use around our eating. I also look at the common thoughts and behaviours that do not serve us, but are often ingrained. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutritio...

Many of us suffer from disordered eating, which is very different to eating disorders. In today's episode, I explain the behaviours that signify disordered eating. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolkit/...

In today's episode, I have a great chat with Charlie Beestone @cbnutrition_ Charlie has an MSc in Sport and Exercise Nutrition, we take a deep dive into values, habits and all things nutrition. Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnu...

How much difference does water make to weight loss? Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/   Sick of being all-or-nothing? Download our FREE video course: https://nextstepnutrition.co.uk/dietingtoolkit/   Ready to get into the best shape of your life for good? https://nextstepnutrition.co.uk/nsncoaching/ &nbs...