Episode 162: Why your weekly self-care habits matter more than perfect workouts and nutrition.

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]!

Episode 165: How to lose weight whilst still living your life and enjoy social occasions.

This week I'm talking about how you can be in a calorie deficit and make progress whilst still enjoying social occasions and living your life ... BUT there are things that you need to take into consideration. I talk about compromises and sacrifices you may have to make, and prompt you to think about whether it's worth it and whether considering these things can help you manage your expectations in terms of how much fat loss you want to see. I'd love to know what you think about this episode and let me know if you have any questions after listening! If you'd like to know more about how to work with me, you can contact me anytime here: Email: hello@sc-fitness.co.uk Instagram: @sc.fitness.pt [https://www.instagram.com/sc.fitness.pt/] Website: www.sc-fitness.co.uk [https://www.sc-fitness.co.uk/]

Episode 164: Q+A – Supplements for a Limited Diet, Reverse Dieting Explained & Gym Setup Tips

Here is my weekly Q+A podcast answering questions from my online clients, today's topics include... 00:00 Introduction (Bank Holiday weekend reflections + awesome client updates) 13:00 Are there any essential supplements if your diet is limited? (fibre, pre/probiotics, multivitamins) 22: 54 What is reverse dieting and do you actually need to do it? 30:16 What timer/clock do you use for timed workouts in the gym? If you'd like to watch my latest video on why I realised losing weight wouldn’t make me happy, you can watch it here. [https://youtu.be/e9Gd5q4Mivk?si=d2pQyB7j3r0LMeoJ] And if you (or someone you know) would like to join my 5 day free coaching starting Monday 11th May, you can sign up here [https://preview.mailerlite.io/forms/913150/186278486741091727/share]. Coaching Enquiries: Email: hello@sc-fitness.co.ukWebsite: www.sc-fitness.co.uk [https://www.sc-fitness.co.uk/]Instagram: @sc.fitness.pt [https://www.instagram.com/sc.fitness.pt/]

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.

In this week's Q+A episode, I’m answering client questions around training intensity, supplements, and real-life nutrition challenges like eating out, travelling, and making fat loss work in a busy lifestyle. 00:00 Introduction 01:10 RPE: Should you push harder when you feel good on a lower RPE week? 15:34 Creatine: best way to take it, taste issues, and consistency 22:12 Calorie tracking in real life: eating out, maintenance calories, and expectations. 38:33 Supermarket hotel room meal ideas beyond a standard meal deal 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]