Body Beyond the Scales

In this episode of Body Beyond the Scales, I discuss Exercise 101, focusing on building confidence in the gym, creating a consistent exercise routine, understanding workout structures, and the importance of rep ranges and progressive overload. The episode aims to equip you with practical tips and insights to enhance your journey and make exercise a regular habit

In this week's episode of Body Beyond the Scales, Julia and I do our 3 month review of our Bingo cards that we set at the start of the year. Find out what we've completed so far and what we're intending to complete within the next 3 months!

In this episode of Body Beyond The Scales, I introduce the Healthy Habits 101 mini-series, focusing on foundational healthy habits. Part 1 of the series covers nutrition including the concept of calories as energy units, the importance of understanding caloric balance for weight management, and the roles of macronutrients—proteins, carbohydrates, and fats. The discussion also covers the difference...

In this episode, Mike Burton shares his inspiring journey from a challenging childhood marked by trauma and adversity to becoming a beacon of positivity and hope. He discusses the impact of his 500 daily messages aimed at uplifting others, the importance of making conscious choices, and the power of internal motivation. Mike emphasizes the significance of confronting pain, the role of honest conve...

In this episode of Body Beyond The Scale, I discuss the importance of finding balance in health and fitness, emphasizing that it is not about achieving a perfect 50-50 split but rather about integrating healthy habits into life without feeling overwhelmed. I talk through how to find "key" habits that make doing your other habits easier, how to focus on consistency, and how to find the mi...

In this episode of Body Beyond The Scales, Richard Stewart and I delve into the world of creatine, exploring its origins, benefits, and misconceptions. We also dive into dosing, common concerns, and talk through who should and shouldn't be taking it. You can find Richard on Instagram HERE NOTE: In the episode, Rich spoke about creatine consumption if you're pregnant, after further research...

In this episode of Body Beyond the Scale, I dive deep into the concept of consistency, emphasizing its importance not just for weight loss but for overall health. I break down motivation, the simple rule for consistency not perfection, and the ultimate mindset for consistency. If you'd like to take the Healthy Habits Quiz, click HERE And if you'd like to join the Priority List for the next...

In this episode, I interview Alice Gibson, who shares her inspiring journey of losing 100lbs and transforming her health. She discusses her challenges and how she moved towards a more holistic approach to health. If you'd like to know more about how coaching works, fill out the application form here

In this episode of the Body Beyond the Scales, I answer your questions with actionable tips and steps forwards. Here's what I cover: - How to be mindful and eating without judgement - How to drink more water - Chronic pain and step goals - What's happening if you're not losing weight in a calorie deficit - How to track if someone else is doing the cooking - Why different calorie calcul...

In this episode, Kayla and I discuss the challenges of maintaining health and fitness in reactive jobs such as teaching and emergency services. Kayla shares her personal journey from being a teacher to becoming a health coach, emphasizing the importance of energy management, time constraints, and setting boundaries. We discuss strategies for stress management, the significance of a balanced approa...

In this episode, I share my personal weight loss journey, highlighting the biggest mistakes I made and how I'd avoid them now. NOTES ON FIBRE: In this episode, I reference fibre - insoluble fibre doesn't dissolve in the body and forms the basis of your stool, whereas soluble fibre breaks down in a gel like substance and feeds your gut microbiome.

In this episode of Body Beyond The Scale, Rebecca shares her inspiring journey from being a regular drinker to becoming alcohol-free. She discusses the challenges she faced, the pivotal moments that led to her decision, and the tools that helped her stay committed to her new lifestyle. Rebecca also addresses common mistakes people make when trying to quit alcohol and shares the unexpected benefits...

In this episode of Body Beyond The Scale, I discuss the common dip in motivation that many experience in January and offer strategies to reignite that motivation. I emphasize the importance of understanding your goals and the deeper reasons behind them, building sustainable habits, and recognizing the role of willpower and environment in maintaining motivation.

In this episode, I'm joined by Eamon Baille to discuss the complexities of lower back pain, exploring its common causes, how to manage lower back pain, and how to bulletproof your back. Eamon shares insights on core strength, the prevention of future pain, and the evolving understanding of pain perception, ultimately redefining what it means to be healthy. If you'd like to find Eamon on Instagram...

In this episode, I discuss effective strategies for losing a stone in 90 days, focusing on exercise, nutrition, and mindset habits. With each habit, I cover how to implement it into your life as well as how I'd make changes going forwards. And questions on this feel free to drop me a message on Instagram by clicking HERE

In this episode, Ciara Conlon and I discuss the journey from chaos to productivity, emphasizing the importance of mindset, goal setting, and the creation of effective habits. Ciara shares her personal experiences and insights on how to overcome feelings of overwhelm and find focus. The conversation highlights the significance of aligning goals with personal values, the power of accountability, and...

In this episode of Body Beyond The Scales, I discuss how to navigate the challenging period between Christmas and New Year. I highlight the key obstacles such as the abundance of food and alcohol, reduced movement, and the tendency to lose structure during this time and practical tips navigating them. Click here if you'd like to find out or join The Consistency Games. https://www.hollymillsfitness...

In this episode I'm joined by my girlfriend Julia, to discuss our 2025 goals and how we've made them into a bingo card. We also conclude our 2024 with a review of our goals this year. If you decide to create a bingo card, feel free to send it across or tag me in your story - I love goals and goal setting!!

Join The Consistency Games/ find out more info by clicking the link below https://www.hollymillsfitness.com/theconsistencygames

In this episode, I interview Bethan Taylor-Swayne, a PhD candidate and advocate for women in sport. We discuss the historical context of gender discrepancies in sports, the barriers women face in participating, particularly in ultra running, and the societal structures that perpetuate these inequalities. The conversation emphasizes the importance of recognizing privilege, the need for societal cha...

In this episode, I reflect on five key lessons learned over the past year, emphasizing the importance of building strong foundations, focusing on key issues, setting identity-based goals, and embracing the roles of both student and guide in personal growth.

In this episode, Jen and I discuss the journey from burnout to wellness, exploring the concepts of motivation, emotional regulation, and the importance of creating a supportive environment for change. We delve into intrinsic and extrinsic motivation, the significance of tracking progress, and the role of relationships in personal growth. The conversation also touches on the distinction between dis...

In this episode, I discuss the challenges of navigating alcohol consumption during the festive season, as well as practical strategies for maintaining control in social situations, handling peer pressure, and making intentional choices that align with personal values. And if you'd like to download the Navigating December Toolbox - click HERE

In this episode, I'm joined by David Banks, who shares his personal journey with binge eating disorder and how it has shaped his approach to nutrition and coaching. We discuss the stigma surrounding eating disorders, the importance of mindset in weight loss, and the role of language in shaping our perceptions of food. TW: This episode will detail David's eating disorder, so if you feel like this i...

In this episode of Body Beyond the Scale, I discuss the importance of goal setting and monthly reviews, emphasizing the need to start thinking about goals for 2025 early. I highlight the significance of making goals tangible, understanding the difference between process and outcome goals, and using data to inform goal setting. I also share my personal experiences with goal tracking and the benefit...