SC Fitness

This week’s Q+A episode covers a mix of real-life challenges and practical strategies to help you stay consistent with your health and fitness, no matter what life throws at you. ⏱️ Timestamps 00:00 - Introduction 01:57 - Why making adjustments to your plan isn’t something to feel guilty about 09:43 - Night shifts, low energy, and struggles with food choices - plus, are there any meal planning app...

So often we compare ourselves to how we used to look, train, or eat years ago - or how we think we “should” be doing things. But life has different seasons, and what worked in the past might not fit now. That doesn’t mean you can’t make progress; it just means your version of success looks different. In this episode, we’ll cover: Why it’s important to set goals that match the phase of life you’re...

Episode 2 in my mini-series about how to beat overwhelm, stay consistent and ultimately feel good whilst living your life! I know it’s easy to start strong with workouts and nutrition, but staying consistent when life gets busy? That’s the real challenge. In this episode, we’ll talk about how to keep showing up without slipping into the all-or-nothing mindset.

Episode 1 in a mini series where I'm talking about key concepts that my clients struggle with so that I can help you too! If you're feeling overwhelmed with exercise, nutrition, and fitting it all in? You’re not alone - it’s one of the biggest challenges my clients face. In this episode, I share practical ways to cut through the noise and keep things simple, so you can finally make progres...

In this Q&A episode, I’m answering some great client questions - from handling post-holiday blues to understanding daily sugar cravings, staying motivated when the scales stall, and whether supplements like inositol and berberine are worth considering. Timestamps: 00:00 - Introduction 04:34 - How to ease post-holiday blues 11:40 - How to stop feeling like you “need” sugar to get through the da...

My weekly Q+A podcast answering questions from my Online Clients. Topics discuss include: Do you have any tips on keeping nutrition dense when appetite is effectively non existent? How to eat 'treat foods' without overeating them, especially when they're in the house Using unflavoured protein powder Low-calorie wine picks Adding protein shakes to breakfast How to strengthen your core I...

Confused about how to train around your menstrual cycle? You're not alone - and there's a lot of noise online that doesn't help. In this episode, I explain what the science says about exercising during different phases of your cycle, how it actually applies to real life, and why you should be cautious of cookie-cutter advice (especially from influencers telling you to "balance you...

In this week’s client Q+A episode, I’m discussing how to adjust training on holiday, to whether you should eat the same meals each day, and even how high your bench should be for home workouts! Chapters: 00:00 – Introduction 01:57 – What coaching options do I offer and how do they differ? 09:14 – Is it better to eat the same meals each day for consistency and fat loss? 15:56 – How to increase weig...

In today’s episode, I’m answering some brilliant client questions - from training during half marathon prep, to how hormones affect self-image around your cycle, and how to stay on track during a camping weekend with no fridge! 📩 If anything in this episode sparks a question of your own - or you’re curious about working with me - feel free to message me on Instagram [ @sc.fitness.pt ] or email me...

If you feel so much hungrier around your period - you’re not alone. In today’s episode, I’m talking about the cravings, energy dips, and hormone shifts that happen during the second half of your cycle (especially in the lead-up to your period), and how to manage them without guilt or throwing yourself off track. Whether you're trying to be more consistent with your eating habits or just want t...

In this Q+A episode, I'm tackling real questions from my amazing clients - covering everything from staying consistent during chaotic weeks to managing exhaustion, physical limitations, and busy schedules. You'll hear: 00:00 Introduction (and how to keep going despite a tough week / the summer holiday juggle) 08:56 Are carbohydrates bad? I heard if you cut them out you can lose weight real...

In this Q+A episode, I answer my client's brilliant questions - from whether creatine is worth taking, to what to do when an injury stops you lifting weights for a while. We cover supplements, portion sizes, mindset, and practical ways to stay on track even when life (or an injury) gets in the way. 00:00 Introduction 01:35 Is creatine worth adding to your routine? What it actually does, and wh...

This week’s Q&A is packed with brilliant questions from my clients - all covering different parts of the journey from fat loss to strength training to mindset. Here are the topics discussed: 00:00 Introduction 01:48 sugar cravings and tiredness - why do they feel worse when we’re stressed or haven’t slept well? 11:36 Is it OK to weigh in on a Friday rather than a Monday, as that’s when our Thr...

On this week's client Q+A podcast... 00:00 Introduction - client wins, holiday updates and how we're coping in this hot weather . 14:50 IT Band issues - what they feel like, how to know if you’ve got it, and what to do about it 21:30 Are body composition scales (the ones that show muscle/fat/water) actually any good? 27:19 How much of an impact step count really has on fat loss. 34:40 How...

In this week’s Q+A episode, I’m diving into some brilliant questions from clients around food choices, motivation, and nutrition myths. We’re talking about: Whether 0% fat yoghurts are “too processed” and if they’re worth including in a weight loss phase How to navigate normal scale fluctuations and stay motivated even when progress isn’t linear Adding protein powder to foods. My thoughts on the w...

In this episode, I’m sharing my honest thoughts on weight loss injections - the good, the bad, and everything in between. I talk about where they can be helpful, who might genuinely benefit from them, and why they aren’t a magic fix. I explain the importance of building solid nutrition and movement habits alongside them, and why just “eating less” isn’t enough -especially if you care about your lo...

In this episode, I’m answering my client's questions about navigating fitness, food, energy and real life from their check-ins this week. Today I speak about topics from weight training and sugar cravings to travel tips and creaky knees. Here’s what we cover: 00:00 Introduction 04:02 How to increase your weights without compromising energy in everyday life 10:33 How to curb sugar cravings arou...

This week's Q+A podcast from my online clients. Today's topics are: 00:00 Introduction 04:31 Does walking a lot of steps each day as effective as doing a workout? 10:21 My lower back continues to be an issue, are there any movements I can do to support and strengthen the area? 16:47 What is the best way of tracking homemade food? 23:03 How much lettuce would count as your 5 a day, as it&#3...

Discussing topics from my online client's check-ins, as well as giving tips for how to navigate current obstacles such as Bank Holidays and Half Term holidays. 00:00 Introduction 02:15 How to get back into the swing of things after a Bank Holiday weekend. 11:02 How to manage half term commitments and still make progress. 19:05 The power of prolonged consistency and how I can help, as well as h...

Today I'm answering questions + discussing topics from my online client's check-ins. Topics are listed below! 00:00 Introduction 06:12 Nutrition in moderation 12:04 Is it cheating to do the live follow-along workout instead of one of the programmed ones in the Everfit app? 22:12 Do you have any tips for mind-over-matter when doing a tough workout? 29:04 How can I get over the mindset of fe...

In this episode, I’m joined by Clinical Psychologist and transformational coach Dr Cara Childs , who brings a wealth of experience from her NHS career — and now works with clients in a powerful coaching capacity to help them improve their lives from the inside out. We dive into some of the most common mindset challenges that get in the way of progress, especially for those of us who know what we s...

My weekly Q+A podcast with my online clients discussing the topics listed below! ALSO: I am running a FREE nutrition workshop on Thursday 22nd May at 7pm and I'd love for you to join! Find out more and sign up here. 00:00 Introduction 07:15 Is it worth taking electrolytes after workouts? 11:25 Ideas to make salads tasty without adding lots of extra calories. 21:00 Does high heart rate release...

In this Q+A episode, I'm talking about the power of small steps and doing what you can — especially when life throws you curveballs. Whether it’s dealing with change, navigating fat loss plateaus, or building lasting habits, this episode is packed with real questions and coaching insights to keep you moving forward. In this episode: 01:00 Navigating last-minute changes and how to adjust your train...

In this episode, we’re diving into one of the biggest challenges I see when it comes to nutrition - snacking . Whether you’re trying to lose weight or simply maintain a healthy, balanced diet, how (and when) you snack can make a huge difference. I’ll walk you through 3 practical tips I give my clients - and follow myself - to help take the guesswork (and guilt) out of snacking. You’ll leave this e...

You know what to do when it comes to healthy eating - but doing it consistently? That’s the hard part. In this episode, I’m sharing what’s really helped both me and my clients build long-term consistency with nutrition (even when life is busy, motivation is low, or a weekend goes off track). If you'd like to chat more about my podcast, ask any questions to talk about my coaching programs, you can...