15 - Stop doing group classes if your goal is to have a toned physique

22 - Should you turn to pilates and ditch lifting heavy when you have an injury or want to tone up?

With a lot of conversations recently surrounding pilates and lifting weights, there seems to be this idea that pilates is a fit substitute for lifting weights. In today's episode, I take you through the possibilities of lifting with injuries (through my personal experience and coaching my clients through this, too) and the results of substituting pilates. 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 [https://forms.gle/ayEzcKmqoo5RwYJT6] ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/https://www.instagram.com/sehacoaching [https://www.instagram.com/sehacoaching]

21 - Friends & Fitness - How I manage both and where I compromise?

Everyone lives such dynamic lives, and with wanting to align with friends but also pursue the best version of yourself - in today's episode, I speak about my experience on navigating friends, fitness and pursuing my best version of myself. If you struggled with managing your fitness, living a life in alignment with the best version of yourself and also enjoying your friends' company and want to know more about how you can navigate these situations, this episode has your name written all over it. 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 [https://forms.gle/ayEzcKmqoo5RwYJT6] ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/https://www.instagram.com/sehacoaching [https://www.instagram.com/sehacoaching]

20 - Is joining the gym enough to lose fat?

From my personal experience and the women I speak to daily, there's a belief that joining the gym is the go-to solution to lose fat. Often resulting in disappointment for lack of progress with fat loss, even though you're getting stronger, leading you to question your process, want to self-sabotage or binge or even get into guilt & extreme behaviours for a simple result. In today's episode, I share with you why only joining the gym isn't enough and what you can do (without adding much extra time or effort) to achieve fat loss in a non-extreme or on-and-off means - and if you're in that cycle, how to break it to finally see the results without the grief it's costing you! 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 [https://forms.gle/ayEzcKmqoo5RwYJT6] ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/https://www.instagram.com/sehacoaching [https://www.instagram.com/sehacoaching]

19 - What to do after you've messed up your deficit

Fearing the number on the scale after a fun night out is way too common an experience for us women in a deficit, often leading us to feel like we have to choose between fun and having a leaner physique. If the number on the scale dictates how you feel and whether you show up the next day or not, this episode is for you, where I share how I navigate emotional reactions to gaining a few kgs overnight and how to show up the next day to ensure I'm on track to becoming the best version of myself!

18 - "80% Nutrition & 20% Training" is BS - do this instead:

If you have perfectionist tendencies, hearing 80% nutrition and 20% exercise can feel like you're wasting your time in the gym, especially when you feel lost with your nutrition. So you find yourself having an on-and-off relationship with the gym. In this episode, I speak to why this saying is flawed, what you can do instead to make progress on your physique and strength goals and what giving 100% every day looks like when we're moving away from perfectionism!