The Fit Positive Podcast

How to Live at Maintenance - and Visit a Deficit

Most women know how to lose weight. Very few know how to maintain it. And that’s usually where the cycle starts:Lose weight → regain it → start again. In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared. This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term. In this episode: * Why maintenance can feel harder than fat loss * Why maintenance is a skill — and needs practice * The binge/restrict cycle and why over-restriction often backfires * Why you shouldn’t wait until you’re exhausted to take a diet break * How to practice maintenance for a few days or weeks at a time * What actually happens when calories increase * Water retention vs body fat gain * Why maintenance still improves body composition * How building muscle lowers overall body fat % * Protein recommendations at maintenance * Why most women should spend far more time at maintenance than in a deficit * Maintenance ranges and learning how your body responds Want to know your numbers? ⁠Try our newly built calorie and macro calculator!⁠ [https://v9cv2hpnyi8.typeform.com/to/Ufp2GGPb?utm_source=xxxxx&utm_campaign=xxxxx] Need more support? ⁠Join us inside the Fit Positive Membership [www.fitpositive.ie]

How to Manage the Weekends (Without Derailing Your Progress)

Weekends can feel like the thing standing between you and your goals. You’re structured Monday to Friday… then the meals out, drinks, takeaways and social occasions start — and suddenly it feels like all your progress disappears in 48 hours. In this episode, Claire talks through how she personally approaches weekends, meals out and social occasions in midlife without falling into the cycle of restriction and overdoing it. This is a practical, realistic conversation about creating structure without becoming obsessive, learning how to include flexibility without guilt, and building an approach you can actually sustain long term. Claire also shares her own Friday night “treat meal” routine, the mindset shift away from “cheat meals”, how she balances indulgences across the weekend, and the small habits that make weekends feel manageable instead of chaotic. * Why weekends feel harder than weekdays * The all-or-nothing cycle that keeps many women stuck * Why Claire has had a Friday night takeaway or meal out for years — even during fat loss phases * Why “cheat meal” mentality often backfires * How flexibility can actually improve consistency and long-term fat loss * Weekend breakfast and BBQ ideas that still support your goals * Low-alcohol options Claire enjoys in midlife * Why steps and movement make such a difference at weekends * Grocery shopping, planning ahead and creating structure without restriction * Alcohol, sleep and why recovery changes in midlife * The real reason weekends derail progress for many women Resources Mentioned Instagram Post [https://www.instagram.com/p/DVk7CpLAtgM/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==] (Friday Night Routine) Sleep Episode [https://www.fitpositive.ie/podcast/episode/261dbd5a/sleep-better-in-midlife-what-works] How to Avoid Self-Sabotage at Social Events Episode [https://www.fitpositive.ie/podcast/episode/2b85c7a0/how-to-avoid-self-sabotage-at-social-events-without-missing-the-fun] Want Support With This? Inside Fit Positive, we focus on making health and fitness work in real life. Not just workouts and macros — but how to manage weekends, holidays, meals out, family life and social occasions without constantly starting over. 👉 Learn more here: https://www.fitpositive.ie [https://www.fitpositive.ie]

Why Eating Less & Training More Isn’t Working in Midlife (and What Does)

With summer coming up, many women default to the same approach — eating less, training more, and hoping for results. But in midlife, that approach often stops working. In this episode, Claire explains why — and what actually drives fat loss, strength, and body composition at this stage of life. This isn’t about doing more. It’s about understanding how your body works, and giving it what it needs to respond. Resources Mentioned Gabrielle Lyon, Forever Strong [https://drgabriellelyon.com/forever-strong/] Withings Smart Scales [https://www.withings.com/eu/en/scales?srsltid=AfmBOoq5L1S0GJIQI39QdSTx1aidxwS_fs7k0piJuESTHasrAQLL8mwp] Join Summer Shape Up If you’re ready to apply this properly, the Summer Shape Up is live now inside Fit Positive. This is a structured 8-week plan designed to help you: * Get leaner * Get stronger * Improve your energy and consistency * Build habits that actually last 👉 Join here: https://www.fitpositive.ie/summer-shape-up [https://www.fitpositive.ie/summer-shape-up] 🎟️ Get 20% off your first month with code: SUMMER26 Learn about the Fit Positive Method If you want to understand the approach behind everything we do: 👉 Download your free guide to the Fit Positive Method here: https://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method [https://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method] You don’t need another diet. You need an approach that works with your body — not against it. If you found this episode helpful, share it with someone who needs to hear it 🤍

Q&A: Chocolate, Sugar & What Actually Matters for Weight and Health

In this week’s episode of The Fit Positive Podcast, Claire answers your most common questions — from struggling with chocolate and sugar cravings, to creatine, protein powders, training fasted, and navigating plateaus. The episode starts with a deeper look at something that comes up time and time again — the belief that we need to cut out foods like chocolate or sugar to see results. Claire breaks down the science of how food is digested, how blood sugar responses actually work, and why the key to sustainable fat loss isn’t restriction… it’s learning how to include the foods you love in a balanced way. In this episode, Claire covers: Why trying to “cut out” chocolate often backfiresHow all food is broken down into glucose in the bodyThe difference between simple and complex carbohydratesWhy sugar isn’t the problem — and what actually isHow pairing protein and fibre with sugar stabilises energy and reduces cravingsThe role of calories and macros in fat lossHow to break the all-or-nothing cycle with food Plus answers to your questions on: Creatine: what to take and how muchProtein powder: recommendations and how to use itAdding protein powder to coffeeWhether protein powder is suitable for childrenTraining fasted vs fedBalancing running with strength trainingFollowing the Fit Positive Method without protein powderWhat to do if you’ve hit a plateauWhether to adjust carbs on rest days You don’t need to eliminate your favourite foods to see results! When you understand how to balance your meals — pairing protein, fibre, and carbohydrates — you can enjoy foods like chocolate in moderation, without triggering cravings or losing control. That’s what makes your nutrition sustainable. Resources Mentioned: How to Choose a Good Protein Powder Guide [https://stan.store/fitpositive/p/how-to-choose-a-good-protein-powder] If you enjoyed this episode please share with all of the women in your life who need someone to cut through the nutrition noise for them! Want Support? If you’re ready to take the guesswork out of your training and nutrition, and follow a structured, sustainable approach designed specifically for midlife… 👉 Join the Fit Positive Membership Our next 8 week challenge, the Summer Shape Up, starts on Monday 27th April!! This is exclusive to members - details here: www.fitpositive.ie/summer-shape-up As a member of Fit Positive, you will get: Progressive strength training programmesSimple, balanced nutrition guidance (no restriction or extremes)Coaching and support to help you stay consistentA community of women working towards the same goals🔗 https://fitpositive.ie/#membership [https://fitpositive.ie/#membership]

Bone Density in Midlife: What Actually Works to Stay Strong, Resilient & Independent

Episode Description In this week’s episode of The Fit Positive Podcast, Claire breaks down the science of bone density in midlife — what’s really happening in your body, what accelerates bone loss, and most importantly… what actually works to build and protect your bones. Because the reality is: * Women over 50 are significantly more likely to develop osteoporosis * Bone loss begins before menopause * And most women don’t even realise they have low bone density until a fracture occurs And the consequences of that can be serious. This episode explores how to take a proactive, evidence-based approach to your bone health — so you can stay strong, capable and independent for decades to come. What You’ll Learn In this episode, Claire covers: * What bone remodelling is — and why bone loss accelerates in perimenopause * The key factors that negatively impact bone density (and what to watch for) * Why walking and low-impact exercise alone aren’t enough * The role of ground reaction force in stimulating bone * Why resistance training needs to be heavy enough to be effective * How muscle loss in midlife impacts bone health * Why cycling builds muscle but doesn’t protect bone * How to adapt your training if you’re injured or just starting out * The role of nutrition, inflammation, and gut health in bone density * The impact of GLP-1 medications on muscle and bone * Key supplements that support bone health in midlife The Research Behind This Episode Claire references key research and expert insights throughout the episode, including: LIFTMOR Trial (High-Intensity Resistance & Impact Training) A landmark study showing that postmenopausal women can improve bone density safely with heavy resistance training and impact work. 🔗 https://bmjopen.bmj.com/content/7/6/e014951 [https://bmjopen.bmj.com/content/7/6/e014951] Hip Fracture Mortality Study Research showing that 20–30% of older adults die within one year of a hip fracture, highlighting the importance of proactive bone health. 🔗 https://pubmed.ncbi.nlm.nih.gov/19286836/ [https://pubmed.ncbi.nlm.nih.gov/19286836/] Experts Referenced Claire draws on the work of leading experts in bone health, menopause, and exercise physiology: * Dr Vonda Wright (Orthopaedic Surgeon) 🔗 https://www.instagram.com/drvondawright/ [https://www.instagram.com/drvondawright/] * Dr Jocelyn Wittstein (Orthopaedic Surgeon) 🔗 https://www.instagram.com/jocelynwittstein/ * Dr Stacy Sims (PhD, Exercise Physiology – Women’s Health) 🔗 https://www.instagram.com/drstacysims/ [https://www.instagram.com/drstacysims/] * Dr Nick Trubee (PhD, Exercise Physiology) 🔗 https://www.instagram.com/nicktrubee/ Want Support? If you’re ready to take a more structured, science-based approach to your strength, nutrition and overall health in midlife… 👉 Join the Fit Positive Membership Inside, you’ll get: * Progressive strength training programmes designed for midlife women * A clear, sustainable nutrition approach (no extremes) * Coaching and guidance to help you stay consistent * A supportive community of women working towards the same goals 🔗 https://fitpositive.ie/#membership [https://fitpositive.ie/#membership] Final Thought Bone density isn’t something we preserve — it’s something we build. And the habits you build now will determine how strong, capable and independent you are in the decades to come. If you enjoyed this episode, please share it with someone who needs to hear it — it really helps the podcast grow and reach more women who need this information.