Wellness With a Gynae Nurse

6 Week challenge - Wk 6 Q&A: Life After the Challenge, Maintenance & Moving Forward

It’s the final week of the 6-Week Coaching Challenge — and in this Q&A, we’re reflecting on progress, lessons learned, and how to keep momentum going beyond the programme. We cover: * Tips for maintaining results and transitioning out of a deficit * How to stay accountable once the challenge ends * Workout apps and YouTube trainers to keep you motivated * Whether to stick with the same workouts or start mixing things up * The truth about slow, sustainable fat loss * Carb loading before long runs and balancing training with nutrition * How to build on everything you’ve learned over the last six weeks This one’s all about what comes next — taking the habits, mindset shifts, and confidence you’ve built and using them to keep progressing long after the challenge is over.

6 Week Challenge - Wk 5 Q&A: Balancing Life, Setbacks & Staying Consistent

This week’s Q&A dives into the realities of keeping momentum when life gets hectic — from long work shifts to big life changes and weekend setbacks. We cover: * How to stay consistent while working long 12.5-hour shifts * Why checking in matters (even when you’re away or busy) * Managing “big life stuff” — weddings, loss, babies, and everything in between * How to handle post-weekend weight fluctuations without feeling like you’re back to square one * Staying on track around birthdays, meals out, and celebrations * What to do if you’re managing an injury but still want to train effectively Real life doesn’t pause — and neither does your progress. This episode is all about adapting, giving yourself grace, and finding a sustainable rhythm that works for you.

6 Week Challenge - W4 Q&A - Accountability, Plateaus & Social Events

This week’s coaching Q&A is all about what happens during and after the challenge — from staying accountable long-term to handling plateaus and navigating social events. We cover: * How to maintain accountability after the 6-week programme ends * Tips for enjoying Oktoberfest (and social meals) without derailing progress * Easy breakfast ideas for busy mornings with kids * Creatine and weight changes — what to expect * What to do when the scale plateaus: adjust or stay consistent? * Moving into maintenance: how to increase calories gradually * How often to take progress pictures * Choosing the best trainers for gym workouts Real-life situations, clear strategies, and no-nonsense answers to keep you on track — both now and beyond the challenge.

6W Challenge - W3 Q&A: Hormonal Cravings, Emotional Eating & Getting Back on Track

In this week’s Q&A we talk about how to reset when life feels overwhelming, deal with hormonal changes, and keep moving forward even when motivation dips. Topics include: * Starting the week strong when you’re not feeling your best * Managing food cravings and binge eating around your cycle * Refocusing on fat loss after holidays or social weeks * Staying mentally on track when life feels overwhelming (and avoiding emotional eating) * Workout tips if you’ve got a slight strain or injury * Calories burned: should you have a benchmark, or just focus on improving your own time? Real struggles, honest conversations, and practical tips you can actually use in your own journey.

6 Week Challenge - W2 Q&A: Busy Schedules, All-or-Nothing Mindset & Protein Struggles

This week’s coaching Q&A dives into the challenges of staying consistent when life gets busy — and how to make progress without the all-or-nothing approach. We cover: * How to fit workouts and steps around a hectic work schedule * Overcoming the all-or-nothing mindset * How many workouts per week actually change your body shape * Should you train 2 days in a row — same or different workouts? * Navigating social plans and still staying on track * Supplements like creatine and collagen (esp. for women over 40) * What to do if protein dips at the weekend (and how much “missed” protein really matters) * Steps vs. workouts — do they overlap? * Belly fat, calorie deficits, and realistic expectations * How to bounce back after a treat meal or emotional eating Real questions, real answers, and practical strategies you can use right away.