Evolve With Chelsea

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...

In this episode Heather and I discuss all things illness/injury and how to come back from it. This podcast was requested a lot by our own clients who had been experiencing illness/injuries which led them to feel like they were taking 10 steps back and were going to lose all their progress. So we wanted to discuss this in more detail to help women overcome this and help them find a way to move forw...

In this episode I run through the difference between weight loss and fat loss. I then go through a number of different reasons the scale weight will fluctuate that has nothing to do with actually putting weight on, tips on how often and when to weigh yourself if you use this a form of progress and why it is important to not become fixated on the number on the scales. If you would like to find out...

This episode is all about the menstrual cycle. I chatted with Rebecca about everything you need to know about your period including why as women we go through this phase ever month, how it can impact our training, mood, eating habits, energy. This episode will help you have a better understanding on what is actually going on in your body throughout your cycle and why you may feel the way you do at...

In this episode I chat about what staying on track means and what it doesn't mean when it comes to hitting your goals. I speak about what is actually considered normal and my tips/recommendations on how to 'stay on track' to allow you to stay in line with your goals without the feeling of having to be perfect. If you would like to find out more info on how to Join The Strong Girl Squad...

In this episode Heather and I chat about how to manage the weekends when it comes to your goals and staying on track. This is something a lot of women struggle with and learning how they can still be social and stay on track is so important. It can be done and Heather and I go through our tips and recommendations on the best approach to take when it comes to factoring in weekends, takeouts, alcoho...

In this episode I talk about all things protein : the importance of protein, the role it plays in our body, how to set a protein target and my recommendations on how much to eat per day, complete and incomplete protein sources, how to plan your protein into your day, protein sources for meat, veggie and vegan eaters and some common questions I get asked e.g should you drink bcaa's, whey isolat...

In this episode Kiera and I chat and answer a few common questions we get asked including: How sleep impacts your training, nutrition and goals, should you track your calories when you eat out, Importance of taking rest days, how to not build bulky arms in the gym, how to reduce snacking while cooking, tips for women working night shifts and how to stay on track. If you would like to find out more...

In this episode I wanted to chat about the Self-fulfilling Prophecy and how this can stop you from changing your behaviours, reaching your goals and ultimately stopping you from becoming the best version of yourself. In conjunction with this I also spoke about self compassions and why having this is so so important to your own mental well being but also in order to be able to over come a negative...

In this episode I wanted to chat about setting realistic expectations and the importance of this for any goal that you are trying to achieve. I also go through how to do this and why it's important to not compare your journey to the journey of anyone else if you want to achieve your goals and be able to create a sustainable and healthy lifestyle. If you would like to find out more info on how...

In this episode I got to chat with Mani my colleague and another coach like myself about what it was like moving over to the UK for both of us as I am from Australia and Mani is from Brazil. We chat about our experiences and how we got into coaching. This one is more just for you guys to get to know us a bit more and where we come from. If you would like to find out more info on how to Join The St...

Short & Sweet Episode - How to increase your water intake to at least 2L per 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 on Instagram  ⁠⁠here⁠⁠  with the word "Strong" or click  ⁠⁠here⁠⁠  to fill in this contact form. Hope you enjoy this one x

In this episode Tash from NV Health and Fitness and I chat about her experience with Menopause and what she has found to help her regain her life and self back since going through this phase in her life, gym anxiety and the importance of finding exercise that you actually enjoy doing. 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 mess...

Short & Sweet Episode - How to start setting steps targets and ways you can increase 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 on Instagram  ⁠⁠here⁠⁠  with the word "Strong" or click  ⁠⁠here⁠⁠  to fill in this contact form. Hope you enjoy this one x

In this episode I chat with Dee from DC Health and Fitness about mistakes women make when it comes to nutrition, what a healthy relationship with food means and how to start working on your nutrition. 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 f...