Ep. 9: Moving Country: Fitness, Food & Finding Your Rhythm Again

Ep. 15: Listening to Your Body: How to Move on Good Days, Hard Days, and Everything In Between

Some days you feel great when you train. Some days everything feels harder. And most days, you're somewhere in the middle. In this episode, I talk about autoregulation - a way of training that responds to how you feel, rather than rigidly following a plan no matter what. If you’re already training it’s something  you can start using straight away. I talk about: * Why it's helpful, in particular, for achieving the consistency that brings progress * What "listening to your body" means in practice - and how to do it * The red, yellow, green framework - a simple tool for checking in with yourself before and during a session * How to push beyond your programme on the days you've got more in the tank * How to dial your training down on tough days (without just skipping it altogether) * Why is useful if you're navigating perimenopause or post-menopause Whether you're brand new to training or you've been at it for a while, this episode will give you a practical framework to train in a way that works with your body.

Ep. 14: From 'Couch to 5k' to London Marathon in 9 Months at 63 - Janine's Story

What does it take to go from starting the Couch to 5k programme to the London Marathon finish line in under a year - in your early 60s, having not run for 40-odd years? In this episode, I'm joined by Janine, who did exactly that. In April, Janine crossed the finish line of the London Marathon, just 9 months after starting Couch to 5K. She ran for a cause that's deeply personal to her family, and her story is so inspiring. We talk about: * What led Janine to take on the marathon  * What those early weeks of running felt like as a complete beginner * How she trained: running, strength work, and staying injury-free * The mindset that carried her through months of consistent training * The importance of support from family and friends   * What race day was like   * What she'd say to any woman who thinks something like this isn't for her Janine's story is about running a marathon and so much more. It's about what's possible when you show up consistently, trust the process, and back yourself to do something big. I hope it inspires you as much as it inspired me!  If you've ever told yourself a challenge is too big for you, or it's too late to start something new - this episode is for you.

Ep. 13: Focus on Fibre: You're Probably Not Eating Enough - Here's What To Do About It

Most of us know we need to eat enough fibre - but often not much more than that. What counts? How much is enough? And is there a way to approach this that doesn't involve obsessively reading food labels? In this episode, I share what you need to know about fibre and a really simple method for getting more of it into your day. I talk about: * What fibre actually is and why it matters for how you feel day-to-day and your long-term health  * The 800g Method: what it is, why I use it with my clients, and why I prefer it to tracking fibre grams * What counts towards your 800g of plants daily   * Examples of how to achieve this in a day  * Practical tips for setting yourself up for success  I recently ran a Focus on Fibre challenge with my coaching clients and many clients felt benefits in just a few days. I share some of what they noticed along the way. Whether you've never thought about your fibre intake before, or, you want to dial things in further, this episode will give you a simple framework for getting more plants on your plate - and feeling better for it.

Ep. 12: Metabolic Health with Max: Blood sugar, diabetes, nutrition and movement

If you've ever wondered what metabolic health means - or whether you should be thinking about blood sugar, glucose spikes or diabetes risk  - this episode is for you. I'm joined by Max, an NHS nutritionist and diabetes expert, to chat about metabolic health for an overview of what that means, and how we can ensure ours.    We cover: * What metabolic health is and why it matters  * Blood sugar, glucose spikes and prediabetes - what these terms mean in practice * The role of food in supporting metabolic health  * Why movement - walking, strength training and moving more - is important  * Why sleep, stress, and social connection matter    * GLP-1 medications - what women should know if they're taking one  A healthy metabolism underpins so much  - this conversation is a great place to start to understand the basics, and what you can do to ensure metabolic health.   Find and follow Max on Instagram: https://www.instagram.com/maxyourhealth_ [https://www.instagram.com/maxyourhealth_]

Ep. 11: Start Here: The Basics of Training to get Stronger

In this episode, I explain some key principles behind strength training: what they are, why they matter, and how I use them in my online coaching with women 40+. I talk about: * The building blocks of training: what reps, sets, load, and complexity all mean - and how to think about them as dials you can turn up or down * Progressive overload: the key principle behind getting stronger, what's happening in your body, and why you have to keep challenging yourself  * Tracking: why it’s important to track your sessions - and the role it plays in progress  * Consistency and repetition: How training regularly is important, and why your programme repeats the same movements over time.   * Recovery: Why resting well is just as important as the training itself If you're new to training or returning after a break, this episode will give you a clearer understanding of what you're doing and why - so you can train with more confidence and get stronger.