The RJ Coaching Podcast

In the first episode of 2025, I'm talking about The Compassionate Fat Loss Programme —a space I’ve created for anyone looking to let go of toxic diet culture and build a healthier, more supportive relationship with food, movement, and their body! Grab your space here 👉  The Compassionate Fat Loss Programme  📸 P.S. Come find me on Instagram for any updates and extra info: @ rosejohnstoncoach...

Our final Q&A session with questions from the Compassionate Fat Loss Squad and the final pod of 2024! 1: In menopause, I was told HIIT is better than a long elliptical session because of stress hormones. Is that true? 2: Why, when you’re not doing something, do you feel like you should be? 3: I think it’s last minute jitters how do I keep the faith when I don’t recognize the scenery and I’m ha...

Another Q&A session with questions from the Compassionate Fat Loss Squad! 1. I am very unfit. The worst I have been, what small steps can I take to get started? 2. Breathing, writing, meditating, measuring, stretching, gym, whole food, not perfection but steady, naming emotions. What else can I do? 3. When life takes over and we feel overwhelmed what can we do to help relax and clear our minds...

Another Q&A session with questions from the Compassionate Fat Loss Squad! 1. What is your opinion on restricting trigger foods? 2. Should you have a training plan to get a toned look? 3. How do I stay motivated? 4. Are there ideal eating patterns for people who tend to emotionally eat? I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or...

We’re back with more questions from the Compassionate Fat Loss Squad! Some incredible questions that I loved getting stuck into!     1. Advice about how to handle the weekends - we could eat in but then it’s kind of boring but if we eat out the choices are always difficult and I tend to quickly ‘fall off the wagon’ - plus there’s also the fact we’re as bad as each other so it kind of become a spir...

For the next six weeks, we’re shaking things up! I’ll be sharing questions from the Compassionate Fat Loss Squad—questions that I know many of you can relate to. These incredible women aren’t alone in their struggles, and I hope their insights and experiences can support you too! 1. Do you have any tips on staying consistent at the gym? 2. I have issues with drinking enough water. How to increase...

Today we'll explore compassionate and flexible dieting—a kinder, more balanced approach to food. We'll cover how ditching strict rules can help break the binge-restrict cycle, why permission around food reduces cravings, and how self-compassion leads to lasting success. Join me in rethinking dieting as something sustainable, enjoyable, and supportive! - I hope you enjoyed this episode! I...

In this episode, we’re diving into emotional eating—why we turn to food for comfort and how to start changing that pattern. I chat about spotting emotional vs. physical hunger, understanding your triggers, and finding new ways to cope with compassion. If you enjoyed this episode, please subscribe, leave a review, and share it with your friends! If you’d like to find out more about working with me...

In today’s episode, I’m sharing everything I learned from a recent workshop on GLP-1 drugs like Ozempic and Wegovy. I’ll break down how they work, why they’re becoming so popular for weight loss, and what to expect if you’re thinking about trying them. I’ll go over the science, the benefits, the side effects, and—most importantly—why having the right lifestyle support matters so much for lasting r...

In today's follow-up from the last episode, I dive into how and why our bodies store fat the way they do and explore not just the physical effects, but more importantly, the emotional impact that excess body fat can have.  If you enjoyed this episode, please subscribe, leave a review, and share it with your friends! If you’d like to find out more about working with me 1:1, get in touch via my...

Today I talk all things fat...in the nutrient sense. Different types, why fats are vital to our diet, what ones to ensure you're including and your diet and the ones to avoid! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends! If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     Se...

In today's episode I go through what an energy balance is, how it's impacted and what all the acronyms you hear in the fat loss world actually stand for.... If you enjoyed this episode, please subscribe, leave a review, and share it with your friends! If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See you next tim...

There's a lot of talk about Cortisol and weight gain, so in todays episode I dive into the connection and why it might not be what the diet industry wants you to believe... If you enjoyed this episode, please subscribe, leave a review, and share it with your friends! If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See y...

As a certified Root Cause Therapist and soon-to-be EFT practitioner. My coaching style is a bit different—it's all about digging deep to address what’s really holding you back while keeping things practical and down-to-earth.  No fluff, no quick fixes—just real strategies for lasting change. I’m passionate about making transformation accessible for everyone, and I can’t wait to share how my a...

In today's episode I take you through the difference between tender and fierce self-compassion and the RAIN practice from Tara Brach's book - Radical Compassion If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See you nex...

Today I'm discussing all the factors that can impact your scale weight and how best to use scale weight to help on your journey, Thanks for tuning in - if you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See you next time!

Hello everyone! Today, as you voted for by you via my insta page, I'm discussing why a morning routine is so important and how to start implementing one! Thanks for tuning in - if you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     ...

Join me as I take you through my top 5 reasons why you might always be falling off the wagon, Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See you next time!

A Harry Potter episode was ALWAYS going to happen. And what better time to do it than for Episode 7. IYKYK.  Today I take you through two metaphors I use with clients to help you get uncomfortable with being uncomfortable and how to be your own hero. - Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out mor...

Today I take you through all things protein! Mentioned in the episode... Lean Cookies Clear Whey Protein - Mojito Here's a code that if you spend over £45 you'll get £10 off & FREE UK delivery : ROSE-R1ZJ - Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get...

In today's episode, I look at how your mindset can impact your physical ability, and how to overcome it The book mentioned was The Chimp Paradox by Prof Steve Peters - Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnston...

Join me as I take you through how I used to lead an induction at the gym! This comes from many years of being a fitness instructor who used to love doing gym inductions to help make people feel welcome, less scared and actually excited about working out!  Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out...

In today ' s episode I take you through 5 "eating" styles" to help you gain a better understanding of your relationship with food, Here's what I go through: 1. The Healthful 3 method 2. Meal Prepping 3. Mindful Eating 4. Intuitive Eating 5. Calorie Range Targets For those interested in learning more about intuitive eating, here are a few resources to help: Book: https://ww...

In this second episode, I discuss what it means to have rules in place around food and your workouts, Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching     See you next time!

Join me for my very first episode, where I share the tools I use with every client to help them understand the difference between physical and emotional hunger Tools - Hunger scale Feelings wheel Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends.  If you’d like to find out more about working with me 1:1, get in touch via my social m...