The Pod Project

This 10 min ep is all you need to help your mindset towards your progress / goal today. Sometimes we all need some tough love. I am also a big believer in tough love needs to be said with compassion - so here's mixture of both. If you’re fed up of your own excuses or of standing in your own way then this ep is for you! If you feel like you currently have your shit together then well done to y...

This episode is dedicated to anyone who focuses on weight loss or currently views the gym or exercise as a way to lose weight and sees no other reason to exercise. I talk about: - who should resistance train - benefits of resistance training - performance based goals - exercising for health - why more muscle is good for your health - exercise and mindset Find Chloe on Instagram @_chloelongstaff Ta...

In this ep I look at why doing less could actually mean achieving more Applied to fitness and general life / productivity Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!   Contact me to make an enquiry about online coaching: Instagram: @_chloelongstaff Email: chloelongstaff94@goog...

Here is an actual conversation I had with someone recently: Him: How long would it take me to get a 6 pack? Me: Hmm probably a year of work Him: Yeah see I haven’t got a year to work on that Me: Why not? The year will pass whether you are working on getting a six pack or not! In this episode I share 3 mindset tips to help with being impatient when getting results AND an important analogy about cak...

Discipline is a powerful tool that can help you achieve a goal It requires a commitment to consistency, self-control, and hard work.  This ep I share 5 reasons why my members are highly disciplined people and how you can be more disciplined too Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on thes...

In this episode Sophie interviews me about: - Why PT is the best job in the world - What made me go from corporate world to self employed - What to expect as a PT trying to start a business and how to grow - Transitioning to Small Group PT from 1-2-1 - How I manage clients, programming, injuries  - How I create content during a busy week of coaching  Find Sophie on Instagram @sophied_pt Find Chloe...

My chocolate ban is over! 7 weeks without chocolate So Easter weekend was always going to be a massive chocolate fest. So I'm definitely feeling the effects from over indulging so in this ep I share how I plan to move on from that feeling. Also some mindset perspectives and things to remember And some questionable maths! Find Chloe on Instagram @_chloelongstaff Tag me if you share this on soc...

Firstly, increased activity such as more movement throughout the day is very good for your health. However,  this number can cause a lot of problems for people. I explain 3 problems with having a goal of 10,000 steps and what you can do instead. Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on the...

How many calories should an average woman eat for fat loss? (also male advice in this ep too!) I will answer this question but before I do I want to point out that your specific calorie target is very rarely the problem. Also. So what is the problem? Secret to successful diet What is a successful diet? Quick fixes Consistency When to change calories Find Chloe on Instagram @_chloelongstaff Tag me...

I run a Personal Training business with 35 x face to face gym sessions each week, I offer all my members online check ins and weekly calls. I edit and run the website and I train myself 4 - 5 times per week. All while trying to get daily fresh air, have a daily meditation practice, read 2 books a month and have a social life! But I actually don't think that I work a lot. I'm deliberate w...

I gave up chocolate for lent (but I started on Feb 13th) but it isn't going as well as I expected - chocolate update - why we don't reach a goal - creating habits - systems and processes to create a habit - how to break a bad habit - consistency  -our perspectives and outlook and how this impacts reaching goals I went off a tangent and gave myself a therapy session lol!!  Find Chloe on I...

How long do results take? How to deal with the process of getting results. My 'no chocolate allowed' update and dealing with hangovers and staying in a calorie deficit Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!   Contact me to make an enquiry about online coaching:...

A realisation if you have a big goal is that consistency means 7 days a week not 4 or 5 days of hard work and then the weekend off If you do that you'll spend your time going round in a circle without actually getting the progress you want In this ep I give 3 important tips to approach the weekend  when you have a goal Find Chloe on Instagram @_chloelongstaff Tag me if you share this on socia...

If you need some motivation then listen to this episode. This applies to any area of your life, not just health and fitness so if you need some motivation today then hopefully in 10 minutes time you will have it! Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!   Contact me to make...

If you are always thinking about food, always feeling hungry, always thinking about the next meal, here are my biggest tips for how to change that. also talk about - how to hit more protein - restriction and over consumption - lack of progress and why - weekdays v weekends Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support wi...

It has almost been 8 years since I first started my life transformation, during this time I have lost and maintained over 100lb  I’ll be honest it still isn't the 'perfect' journey now but it's definitely been one hell of a journey.  In this episode I talk about 10 valuable lessons I have learned along the way. Find Chloe on Instagram @_chloelongstaff Tag me if you share this o...

In this ep chat with Sophie Dakin, a personal trainer and not just any personal trainer, MY personal trainer for 3 years!  We spoke about LOTS, including:  My personal training experience with Sophie Training male clients as a female trainer Strength gains Injuries and recovery How to get strong Travelling Self development Mindset  & why I cried in a PT session (actually in several sessions!...

I think at some point, most of us have said we don’t have the willpower to do something. The thing is, we can’t rely on motivation or willpower to get things done. The best thing to do instead is have strategies in place. In this episode I share 2 strategies to use when motivation is low. And also my biggest tip for sticking to something. Spoiler alert - I talk about this in most episodes! Find Ch...

In this episode I talk about the power of your small daily actions and how they add up to produce results that you may have thought were impossible  I also share some BIG exciting news for me this year and also share some of my fitness goals and plans and how I plan to reach them Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need sup...

Dealing with that Post Christmas / Pre New Year feeling Slowing down Appreciating your priorities changing Mindset reminders  Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!   Contact me to make an enquiry about online coaching: Instagram: @_chloelongstaff Email: chloelongstaff94@...

How do we actually build muscle? What is the reality of building muscle? What is progressive overload? Difference between fat loss phase and muscle building phase How long does building muscle take? Dealing with weight gain during a muscle building phase Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I menti...

If you struggle with the feeling of guilt after overeating then this episode will help: - why we overeat - behaviours to avoid around overeating  - behaviours to focus on instead - how overeating could be a helpful thing for you - things to remember Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on...

This time of year is easy to think it’s pointless to continue working on something, however, you can still get results now rather than postponing until NY. I actually think this is the time of year that people need the MOST accountability and support so this episode offers 8 tips for approaching December when you have a goal. Find Chloe on Instagram @_chloelongstaff Tag me if you share this on soc...

I lied on this title, This episode actually continues about 10 things you can do <3 Remember actions creates motivation, so the more action you take, the more motivated you are to do more Therefore, when you stop taking action, you will lose motivation and assume that’s why you can’t take more action So my advice… Take action. Even the tiniest, smallest action, something that may seem meaningle...

Lots packed into this short episode Can alcohol slow down weight loss efforts? Mindset tips for all or nothing thinking Scheduling and prioritising for your goals over Christmas period Recognising progress  Find Chloe on Instagram @_chloelongstaff Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!   Contact me to make an en...