Episode 163: Q+A - Episode 163: Q+A - Adjusting RPE to suit how you feel on the day, how to take creatine consistently, adjusting calories and making compromises when eating out and away from home.

Episode 170: How to Cope With Training and Eating Well in Hot Weather

This week's episode comes straight from a question one of my clients sent me this morning - she got a workout done but said it felt so tough, like she had no energy at all. If you're in the UK this week - you'll know exactly why. We're in the middle of a UK heatwave, and I wanted to talk honestly about how to navigate training and nutrition when it feels genuinely too hot to function normally. This episode is about helping you manage this week without feeling like you're falling or risking falling into all or nothing thinking. In this episode I cover: ✅ Why training feels so much harder in extreme heat (and why that's not a failure on your part) ✅ Managing your expectations for weeks like this ✅ Why training earlier in the day can make a big difference ✅ Using air conditioned spaces to your advantage ✅ Why shuffling your week around is a smart move ✅ How to approach nutrition and appetite changes in hot weather ✅ Simple ways to stay comfortable and sensible without overcomplicating things This one is for anyone who's felt like this week has thrown their usual routine off, and needs advice and reassurance about how to adapt and not feel like they're giving up. Thanks for listening and I hope you enjoy! Ps. If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: @sc.fitness.pt [https://www.instagram.com/sc.fitness.pt/?hl=en]Email: hello@sc-fitness.co.uk [hello@sc-fitness.co.uk]Website: www.sc-fitness.co.uk/contact [https://www.sc-fitness.co.uk/contact]

Episode 169: Q+A - The Best Time to Work Out, Decision Fatigue, Post-Holiday Motivation + More!

This week's Q&A episode is packed with questions I know so many of you will relate to, from finding the best time to train, to navigating those weeks where even deciding what to eat feels like too much effort. In this episode: 00:00 Introduction 04:40 Is there a best time of day to work out for optimum results? 13:09 Decision fatigue - practical ways to manage your nutrition on those overwhelming weeks 25:14 Struggling with motivation after a holiday - how to stay focussed as well as be kind to yourself without going into all-or-nothing mode 34:26 I love reading about nutrition and diets and health. Can you recommend any good books? 41:15 Last week I did a strength workout and yoga class on the same time (one was morning, the other evening). I felt some fatigue in the yoga class and some achey muscles. I guess in an ideal world I wouldn't do both on the same day but some weeks I'll need to. Any thoughts/advice so I can feel stronger in my yoga class? Nutrition resources mentioned in this episode: - Is Butter a Carb? [https://www.amazon.co.uk/Butter-Carb-Unpicking-Fiction-Nutrition/dp/0349419299/ref=asc_df_0349419299?mcid=8598b3c3ecd43ea38b45089619962816&tag=googshopuk-21&linkCode=df0&hvadid=697314396170&hvpos=&hvnetw=g&hvrand=14155509897297133346&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9210395&hvtargid=pla-759797554041&psc=1&hvocijid=14155509897297133346-0349419299-&hvexpln=0&gad_source=1] - EIQ Nutrition [https://open.spotify.com/show/4TjPYVhDrQWv3ShKWZUS5J] If you'd like to come to my FREE online workshop on Thursday 18th June @ 730pm, you can sign up here. [https://preview.mailerlite.io/forms/913150/190058042786580282/share] Recording will be sent afterwards if you can't make it live! Got a question for a future Q&A episode? Submit it in your weekly check-in or send me a DM on Instagram @sc.fitness.pt And if you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: ⁠@sc.fitness.pt⁠ [https://www.instagram.com/sc.fitness.pt/?hl=en] Email: hello@sc-fitness.co.uk Website: ⁠www.sc-fitness.co.uk/contact⁠ [https://www.sc-fitness.co.uk/contact] 🎙️ If you enjoyed this episode, please do leave a rating or review, it genuinely helps more women find the podcast. Thank you so much for listening!

Episode 168 - Q+A: How to make good choices for BBQ season, top tips for increasing protein intake and how body composition changes when you build muscle as well as physique changes as we age.

Here is my weekly Q+A episode answering questions from my online clients, this week the questions were as follows: 00:00 Introduction 06:54 Do you have any tips or things to avoid when bbqing  we tend to cook too many meats but end up eating them so that they don’t go to waste! 14:40 Could you please remind me of your top tips for getting more protein into your diet every day  23:50 I've noticed my body shape has changed and I've built muscle on my stomach area. However, I still have a layer of fat around my stomach and sometimes it almost feels more noticeable than before. Does this sound like I've just built muscle underneath while still carrying some body fat on top? If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: ⁠@sc.fitness.pt⁠ [https://www.instagram.com/sc.fitness.pt/?hl=en] Email: hello@sc-fitness.co.uk Website: ⁠www.sc-fitness.co.uk/contact⁠ [https://www.sc-fitness.co.uk/contact]

Episode 167: How to deal with hunger during a calorie deficit and make weight loss progress you can maintain.

This week's episode came straight from a question one of my Thrive clients asked in our group - and I knew so many of you would relate to it so I wanted to expand on my advice to her on the podcast. She's been tracking calories, staying in a deficit, but recently she's been feeling constantly hungry, low energy and a bit rubbish. Sound familiar? In this episode I'm talking about why hunger in a deficit is normal - but misery isn't, how what you eat can transform how full you feel without eating more calories, why your menstrual cycle affects your hunger more than you might realise, what a diet break actually is and why planning one can help you get better results in the long run, and what to do after your event or holiday so you don't lose all the progress you've worked so hard for. This one is for anyone who has ever felt like they're either fully on a diet or completely off it - and wants a smarter, more sustainable way to approach fat loss for good. 🎥 Mentioned in this episode:If this resonated with you, you might also want to watch this video on my YouTube channel - 'I thought weight loss would make me happy and I was wrong': [https://youtu.be/e9Gd5q4Mivk?si=O7AX1lk-FZ0o_4Dk] 🌿 Want to work with me?Thrive Spring intake is currently open until the end of May. If you'd like to find out more about my coaching offers or get in touch, here's where to find me: 📋 Coaching application form [https://docs.google.com/forms/d/e/1FAIpQLScBjpv8EE_N_K9RESLT_SdYNWEdqC-MiVZvaQrReMSKLKTRHQ/viewform?usp=sharing&ouid=115957635196101420804]📱 Instagram: @sc.fitness.pt [https://www.instagram.com/sc.fitness.pt/]📧 Email: hello@sc-fitness.co.uk🌐 Website: www.sc-fitness.co.uk/contact [https://www.sc-fitness.co.uk/contact]

Episode 166 - Q+A: How to improve post-run recovery, building a home gym, meal out choices & staying focussed when life is overwhelmingly busy.

In this week’s Q+A episode, I’m answering my client's questions from their weekly check-ins. Today I cover the following topics: 00:00 Introduction 01:17 How to fuel and recover properly after longer runs 11:07 Best equipment to add to a home gym setup 19:37 How to choose from a restaurant menu without stressing 27:18 Tips for staying within your calories when off work / out of routine / at home with your kids 37:05 What to do when you’re struggling to stay focused because life feels overwhelmingly busy If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: ⁠@sc.fitness.pt⁠ [https://www.instagram.com/sc.fitness.pt/?hl=en] Email: hello@sc-fitness.co.uk Website: ⁠www.sc-fitness.co.uk/contact⁠ [https://www.sc-fitness.co.uk/contact] If you'd like to join my email list and receive my FREE 5 Day coaching series where you'll have workouts, nutrition and progress tips sent to your inbox over 5 days CLICK HERE [https://preview.mailerlite.io/forms/913150/187901414482117967/share]!