Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

This episode we dive into the disadvantages of becoming impatient about fat loss progress (the rate in comparison to others...or compared to a previous time that you tried to lose weight). We'll look at: - Physical costs - Mental and emotional costs - What you can do to adopt a different mindset This is my bread and butter (mindset) so if how you think about your fat loss journey is getting in...

Many of you who follow me on Social media and clients have all asked questions that I wanted to answer since they all fall under the category of 'Fat loss myths'. The amount of misinformation and downright lies spouted by many makes fat loss much more complicated than it needs to be. Worse than that, it usually plays on our self-loathing and desire for fast results no matter the financial...

Having been chatting to people in the DMs and to clients, the theme of self-esteem and weekend fat loss habits was a common one. In today's episode I wanted to explore this further: - The ways self-esteem shows up on weekdays but especially on weekends; - How it impacts on our (eating and other) behaviours; - What we can do about it. I find that weight loss is more often a *weight loss *manage...

In midlife it is particularly tricky to drop body fat because of the physical and psychological changes that naturally occur at this age and stage of life. Today's episode explores: - In what ways mindset forms the foundation of your fat loss journey (or any behaviour change) - Common mindset barriers I see in client check-ins and in group coaching - How to overcome mindset barriers in order t...

Like with any kind of behaviour change, we need to build consistency into our routine, our habits, in order for the change to last. In this episode I cover what 'habit stacking' is, why it is very beneficial for fat loss and what it actually looks like with real-world examples. As you listen, I invite you to start thinking about incorporating habit stacks into your daily life, so that you...

EPISODE 40?! Get your geek on in this episode as we dive into why self-sabotage is annoyingly common and what we can do to reduce it. Before it begins to affect our efforts in weight loss and beyond. And how we can use it to our advantage when it comes to behaviour change, like weight loss. Let's get crackin' and thanks for listening! As this is my 40th episode I am running a special offer...

Gut Health is a much debated topic and - as with much in the diet industry - things can get complicated pretty quickly. In today's episode we get clear on why and how gut health impacts on mental and physical health, especially if you are a menopausal woman (and even if you aren't). As an accredited therapist of 20 years, I combine my clinical knowledge with evidence-based nutrition protoc...

We all get stressed and stress is normal, it's just that it isn't always helpful - especially for optimal health, fat loss or living our best lives. So it is crucial that we understand what stress actually IS on a cognitive, physiological and behavioural to then identify ways to better manage it. I always talk to my therapy and nutrition clients about stress management being similar to sur...

Ever wonder why it is SO hard to get 'back on track' after overeating at the weekend or after a night out? Want a clear plan for how to recalibrate and get back to the daily habits that lead to lasting fat loss? Check out today's episode where I dive into the mindset hacks and practical strategies you can use to side-step self-sabotage, so that you can move past 'slip-ups' and...

Mindfulness is an effective vehicle for observing in-the-moment thoughts, feelings and physical sensations. It is a practice that takes time and dedication and I teach this to my clients (as well as using it daily myself). It has huge health benefits and is particularly effective when used to guide better eating habits (and other areas of life too). Join me as I dive into the science proving it&#3...

Want to know why you never crave brocolli when you get the snack attacks? In this episode I chat about: Why we crave certain foods How to spot emotional vs genuine physical hunger Practical tips on how to eat more mindfully And how to minimise mindless snacking So that you have the best chances of weight loss and well-being success! Right now I have opened up some spaces for 1:1 coaching if you&#3...

Movement of any kind is a great way to de-stress, to problem-solve and get healthier and fitter. This episode homes in on key mental health benefits and the mechanisms behind those benefits. Types of movements hailed by research includes strength training, cardio and flow state activities (yoga, tai chi). But essentially it is about what you enjoy as you will be more likely to keep doing it. So wh...

When it comes to lasting weight loss and well-being, reaching your goals will usually take longer than you realise. So be prepared for the timing of fat loss to not necessarily coincide with your efforts to make it happen. It doesn't mean it isn't happening, it just means that the variety of factors that influence the rate of fat loss (which are rarely 100% predictable) are having a tempor...

No matter how much willpower or discipline you can muster, there will be times when your mood will derail or at least limit your fat loss efforts. In today's episode I chat about emotional regulation... what is, why we need to do it and HOW to do it. I talk you through what I encourage clients to do - building their own self-soothe kit so that they can: - reduce stress - minimise emotional eat...

We all know about the weekend mentality where come Friday night we have half checked out of our fat loss plan and efforts. This can lead to yo yo dieting where we try to eat 'perfectly' Monday to Friday and then we go to town on the family pack of crisps Saturday and Sunday. This episode covers how to see the weekend as a (more relaxed perhaps) extension of your week, where you can bring i...

This is my 30th episode!? Thank you to my clients, listeners and followers who all inspire these podcast episodes.x Are you struggling with sleep quality or quantity? Is it affecting your overall vitality, mood or training/work performance? If so this episode is for you - we delve into - Why sleep is so important - Hormonal disruption caused by sleep deficiency - How to optimise sleep through nutr...

Ever panicked about going on holiday and what the consequences will be for your fat loss efforts? Well panic no more! Check out my 12 tips on how to manage to both enjoy your holiday AND still stay connected to your weight loss and well-being goals. If you want more tips on how to achieve sustainable fat loss while still having nights out and not becoming a gym bunny, check out my coaching program...

In this episode, I talk about how to optimise your physical and mental health using my food, mood and mindset hacks. - I show you how to use nutrition to optimise your overall health and to help manage symptoms of perimenopause. - How CBT and Mindfulness are great for significantly improving mood and mindset, which reduces cortisol levels...something very important in midlife, and at any stay of l...

Today I am joined by Orla McDade, a Hypnotherapist and Hypnobirthing practitioner. When it comes to fat loss, there are no quick fixes, and Hypnotherapy is no different, but it has been utilised by some to help embed the habits which will - if consistently practiced - lead to fat loss. In this episode: - Orla clarifies what Hypnotherapy IS and IS NOT. - How it can work to bring about behaviour cha...

Do you struggle with prioritise yourself, what you need, how you feel? This episode explores why considering your needs is challenging and why when other things/people get in the way, your goals (including fat loss) can very much fall off the radar. My hope is that this episode helps you to figure out why this is a challenge for you and what you can choose to do about it - if you give yourself som...

Is procrastination making you less productive than you want to be - in relation to fat loss, or any other plan or goal you have right now? Often procrastination is just a fancy work for perfectionism and it can be quite debilitating...and definitely a barrier to sticking to any commitment to your health and well-being. Today I dive into the types of procrastination that can occur during a fat loss...

Erica Boys of Midlife Matters, who has a wealth of experience coaching women in midlife so that they can thrive, not just survive Menopause. You can find Erica here: https://www.instagram.com/midlife.matters/ In this episode we dive into how to: Spot the signs of perimenopause What menopause actually is (when you know it has happened) What post-menopausal challenges women face...and how to overcom...

Consistency...we talk about it when trying to make any change in our lives and especially in relation to fat loss. What we need to do is keep it simple, actionable and buildable. Check out my 5 top tips for how you can achieve fat loss once and for all - and make the results stick around. Stop overcomplicating fat loss and stop getting in your own way, you deserve better. Would love to hear from y...

The 23rd episode to round off 2023! Thanks so much for listening. Joined today by the very gifted Tom Bainbridge, online (and in-person) PT and Nutrition coach and all-round Yoda. We delve into: - The mindset it takes to get started on your fitness journey - How to grow confidence to make the changes you most care about. - Motivation and consistency in training and fat loss - Why NOT to pop your p...

Join me in this episode as I chat about : - What 'habit stacking' is; - Simple ways in which you can apply it to your fat loss efforts but also to ANY habit you are trying to embed and make automatic. Fat Loss involves multiple levels of behaviour change - mental, physical emotional, much like any change you are trying to make an automatic thing you do... Habit stacking is one way to make a new ha...