Episode 173: Q+A - Should we have weight goals how useful is the scale? tips for coming back to training after a break, are all steps equal? + explaining muscle Soreness

Episode 173: Q+A - Should we have weight goals how useful is the scale? tips for coming back to training after a break, are all steps equal? + explaining muscle Soreness

My weekly Q+A episode answering questions from my online clients. This week the questions were as follows: 00:00 Introduction 04:38 Having a specific weight goal — is it actually useful? The honest truth about the scale, why I encourage you not to fixate on a number, and when weighing yourself can be a helpful tool 16:06 Coming back to exercise after a break — why you haven't lost everything, how to ease back in without burning out, and the mindset shift that makes all the difference 24:47 Are all steps created equal? Does pace, incline and added weight (like a weighted vest or rucksack) make a difference to the benefits of your daily steps? 35:42 Hip muscle soreness four days after a workout - how long should DOMS last, what's normal, what helps and when should you be concerned? If you'd like to get in touch with me to find out more about my coaching offers, including how to join my Summer Reset 6 week programme starting 20th July, 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 172 - How to Stay Consistent With Your Health and Fitness Goals Over Summer - whilst still enjoying your plans! (Plus, details about my new 6 week summer program!)

Today I'm talking about how you stay consistent with your health and fitness over summer, without being rigid, without being perfect, and without feeling like you'll go into September having gone backwards with your health and fitness goals. Because there's a real middle ground between going completely off track and being so strict you don't enjoy yourself, and that's exactly what this episode is all about! In this episode I cover: * Why the all-or-nothing mindset is the real problem, not summer itself * Why stopping every busy season could mean putting your goals on hold for 3-4 months a year * What consistency actually looks like when life is full and social and unpredictable * 5 practical tips for staying on track without rigidity (including how to handle holidays, meals out and busy weeks without a guilt spiral) * How to avoid gaining unwanted weight over summer without tracking everything or restricting yourself * The mindset shift that makes health and fitness sustainable all year round, not just when life is quiet * The Summer Reset, my new 6 week programme running through July and August, open to everyone * This one is for anyone who wants to go into September feeling refreshed, proud and raring to go, rather than feeling like they're starting from scratch. 🌿 The Summer Reset: 6 week programme Start on 13th or 20th July | £99 | Limited spaces If you'd like to get in touch with me to find out more about my coaching offers or The Summer Reset, 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 171 - Q+A: How to get through any upcoming heatwaves without feeling overwhelmed, tips and advice for a calorie deficit over summer and shall we do a '4 week summer focus' together?

Today's Q+A episode discusses topics and struggles from my online clients. We cover: 00:00 Introduction (and discussing last week's heatwave) 04:42 Tips and suggestions as to how to cope with the next heatwave (and potentially a very warm summer) without feeling overwhelmed. 20:16 Advice for anyone wanting to focus on fat loss over the next 6 weeks / over summer 35:28 Ideas for how we can have a '4 week summer focus' and make great progress over the summer months without sacrificing our enjoyment of this season. If you'd like to get in touch with me to find out more about my coaching options (and find out more about my upcoming Summer Focus offer) 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 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!