Evolve With Chelsea

In this episode we cover: • How to navigate cravings • What to do when you feel like you have food noise • Emotional eating and recognising what you actually need • Self sabotage and why we often lower our standards when things start working • Progress: proof or permission? • Moving away from the good food / bad food mindset • Breaking all-or-nothing thinking around food • Learning moderation inst...

Topics Covered 💫 Coming away from the all o nothing mindset 💫 Letting go of this idea that you have to be perfect to be consistent 💫 Calorie banking & feeling weak in the gym during a calorie deficit Wanna chat about working together ⤵️ Drop me a Dm on IG with 'coaching" or send me an email contact@evolvewithchelsea.com

Topics Covered: - What to do when life is super busy/chaotic and you are struggling to stay consistent - Why eating below your calories is the worst thing you can do for your weightloss progress - Adjust your expectations on rate of your rate of weightloss you will achieve each week Join Round 2 Of GYST Starting May 18th.

Week 2 GYST Q&A Topics How you weigh yourself correctly How to take the emotion out of the scale when it doesn’t move How to improve your mindset around food Why you need to ask yourself why more How to work on snacking at home/work ⭐️ Click Here  to Join the GYST waitlist for the next round

Week 1 GYST Q&A Topics - On the go breakfast ideas - daily steps goal vs weekly step goal - Banking calories throughout the week for the weekend - Can exercise like cycling count as steps Click Here to Join the GYST waitlist for the next round

Tips on how I have been able to stick to 1500 calories without starving, cravings or feeling restricted. Click Here for more info on GYST( Get Your Shit Together in 21 Day Challenge)

Community Check In 17.3.2026 ⚡️Tips - how I set up my week to stick to my deficit & reduce hunger ⚡️ Sometimes there is on balance for a period of time ⚡️ Taking accountability and calling yourself out if things are slipping Get in touch  ⁠⁠here⁠⁠  for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In 3.3.2026 ⚡️ How to manage stress, overwhelm & anxiousness ⚡️ Planning & Organisation are key to a less stressful life ⚡️ You have more power and control over your journey than you give yourself credit for Get in touch  ⁠here⁠  for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In 17.2.2026 ⚡️ Time Management - How To Get More out of your weeks and find pockets of time to get things done! ⚡️ Scale Weight Fluctuations and take responsibility and accountability ⚡️ Take back the power you have over your actions and see how much more in control you feel of your journey! Get in touch  here  for more info on my coaching programs and how we can make fat loss...

Community Check In Topics: ⚡️Mindless Snacking & How To Reduce It ⚡️Managing Hunger When Its Cold & Miserable ⚡️Fibre & Why You Need To Hit 25 - 30g ⚡️Navigating Weightloss When You Have An Injury ⚡️How hard should your workouts be ⚡️ Why Full body programs are the best ⚡️Lunges & Split Squat Golden Rule ⚡️ Other Training Tips Get in touch here for more info on my coaching...

Community Check In 20.1.2025 Topics Covered ⚡️ Using your scale weight as data ⚡️ Not losing weight as quickly as you hoped ⚡️ Hunger and how to control this when dieting ⚡️ New Daily Accountability to send me ⚡️ + more

Community Check In 9.12.2025 ⚡️ Low Energy & long days at work ⚡️ Mindset over Christmas ⚡️ How To Handle Multiple Meals Out ⚡️Prepare for your weight to go up over xmas

- setting realistic expectations - Maintenance Calories - calorie ranges - weekly calorie deficit - tips on eating out - making small sacrifices to be able to enjoy all social occasions and festivities

Community Check In 25.11.2025 ⚡️ Feeling Low and overwhelmed ⚡️Handling Christmas Festivities & Chococalte ⚡️ What to do when you get bored of your food ⚡️When to be mindful vs not when eating out ⚡️ Fruits/Veggies in every meal ⚡️ What to do when things are getting done

Community Check In 12.11.2025 ⚡️ Loss of appetite ⚡️ Increasing Protein Intake ⚡️ Managing workouts/steps and nutrition when busy/studying ⚡️Your sale weight doesn't define you as a person ⚡️Mental health dips and what you can focus on

Community Check In 28.10.2025 ⚡️ Managing cravings, mood, energy around your period ⚡️ How to know if you tracking correctly ⚡️ Substituting exercises with an injury/niggle ⚡️ Getting steps in when its raining/working fromhome ⚡️Planning your meals ⚡️ Staying on track when unwell ⚡️Managing weekends away with family and food

Community Group Check In 14.10.2025 ⚡️ Why you should weight yourself everyday ⚡️ Nail your nutrition to make everything else easier ⚡️ Tips to get 7-10K steps per day ⚡️ Soreness from workouts ⚡️ Vegetarian Protein Ideas ⚡️Fatigue and how to reduce it ⚡️How to make time for usual fun lifestyle plans/hobbies

Community Check In 30.9.2025 ⚡️ The value is in the experience and not the outcome ⚡️ How to fit in steps/workouts when works busy ⚡️Overcoming workouts being hard and off putting ⚡️Supplements you can take ⚡️ Falling off track with diet and going back to basics ⚡️Feeling too full ⚡️ Not relying on food tracking/step tracking ⚡️ Emotional Eating

Community Check In 16.9.2025 ⚡️ Tips to help you hit 10K steps each day ⚡️ Should you track your meals out? ⚡️ Motivation for down days ⚡️How to reduce snacking on weekends ⚡️Tiredness after a workout ⚡️ How often to take creatine ⚡️Tips on PMS exhaustion and cravings ⚡️ How to increase your water intake Links to Protein Pudding https://morenutrition.co.uk/products/protein-pudding?variant=...

Community Check In 2.9.2025 ⚡️ My 7kg weightloss 'transformation' and what I want you to know about it ⚡️Managing pain and stress ⚡️Perimenopause/hormonal shifts ⚡️Comparison ⚡️Managing heavy workload, tiredness ⚡️Navigating high exposure to high calorie foods ⚡️How to avoid skipping meals when busy

Community Check IN - 19.9.2025 ⚡️Focus on what you can control not what you can't ⚡️Meal Plan Ideas - Reminder - links to recipe book/example meal plans ⚡️ How to Logging Meals out ⚡️Being away and not ticking everything off ⚡️ How to increase your protein throughout the day

Community Check In Topics: ⚡️ Overcoming a negative mindset ⚡️ Exercise is supposed to be hard and challenging but you should till enjoy it ⚡️Period Cravings and how to manage it ⚡️Tips on mindless snacking ⚡️ Navigating school holidays & diet

Community Check In 22.7.2025 ⚡️Managing Weekends Whilst Staying on Track ⚡️ Setting expectations on how fast your progress should be ⚡️ Reducing Screen time for better sleep ⚡️ Why we shouldn't just wing the weekends with food ⚡️ Asking yourself why more and taking 5 mins to reflect when you don't tick things off

Community Check In 8.7.2025 ⚡️ Motivation for working out ⚡️ Meal Ideas ⚡️Staying on track in busy periods ⚡️ Finding the right routine for you ⚡️Re Adjusting expectations is important

Community Check-In 24.6.2025 ⚡️Progress Photos ⚡️Tips on Fitting in your workouts ⚡️Prioritising fitness over housework ⚡️The real reason you should lift weights ⚡️How to get back on track with counting calories when you've been inconsistent ⚡️This is a marathon not a sprint