In this episode of Body Beyond The Scales, I introduce the Healthy Habits 101 mini-series, focusing on foundational healthy habits.

Part 1 of the series covers nutrition including the concept of calories as energy units, the importance of understanding caloric balance for weight management, and the roles of macronutrients—proteins, carbohydrates, and fats.

The discussion also covers the differences between processed and unprocessed foods, strategies for staying full through protein and fiber intake, and the significance of a structured eating plan.

With each section I'll cover the habits and behaviours that will help you put all of this into action.

Take the Healthy Habits Quiz HERE

In this episode, Mike Burton shares his inspiring journey from a challenging childhood marked by trauma and adversity to becoming a beacon of positivity and hope.

He discusses the impact of his 500 daily messages aimed at uplifting others, the importance of making conscious choices, and the power of internal motivation. Mike emphasizes the significance of confronting pain, the role of honest conversations about mental health, and the necessity of self-acceptance. His story is a testament to the idea that our past does not define our future, and that we can all make a positive difference in the world.

You can find Mike on Instagram HERE

In this episode of Body Beyond The Scale, I discuss the importance of finding balance in health and fitness, emphasizing that it is not about achieving a perfect 50-50 split but rather about integrating healthy habits into life without feeling overwhelmed.

I talk through how to find "key" habits that make doing your other habits easier, how to focus on consistency, and how to find the minimum effective dose so that you can still get benefits and not go backwards without being perfect.

In this episode of Body Beyond The Scales, Richard Stewart and I delve into the world of creatine, exploring its origins, benefits, and misconceptions.

We also dive into dosing, common concerns, and talk through who should and shouldn't be taking it.

You can find Richard on Instagram HERE

NOTE: In the episode, Rich spoke about creatine consumption if you're pregnant, after further research, he confirmed that creatine is safe to take when you're pregnant.

In this episode of Body Beyond the Scale, I dive deep into the concept of consistency, emphasizing its importance not just for weight loss but for overall health.

I break down motivation, the simple rule for consistency not perfection, and the ultimate mindset for consistency.

If you'd like to take the Healthy Habits Quiz, click HERE

And if you'd like to join the Priority List for the next round of The Consistency Games, click HERE

In this episode, I interview Alice Gibson, who shares her inspiring journey of losing 100lbs and transforming her health. She discusses her challenges and how she moved towards a more holistic approach to health.

If you'd like to know more about how coaching works, fill out the application form here

In this episode of the Body Beyond the Scales, I answer your questions with actionable tips and steps forwards.

Here's what I cover:

- How to be mindful and eating without judgement

- How to drink more water

- Chronic pain and step goals

- What's happening if you're not losing weight in a calorie deficit

- How to track if someone else is doing the cooking

- Why different calorie calculators create different numbers

If you have any questions for future episodes, ping me a message on Instagram @hollymillsfitness

In this episode, Kayla and I discuss the challenges of maintaining health and fitness in reactive jobs such as teaching and emergency services.

Kayla shares her personal journey from being a teacher to becoming a health coach, emphasizing the importance of energy management, time constraints, and setting boundaries.

We discuss strategies for stress management, the significance of a balanced approach to health, and the need for self-care.

Find Kayla on Instagram HERE

In this episode, I share my personal weight loss journey, highlighting the biggest mistakes I made and how I'd avoid them now.

NOTES ON FIBRE:

In this episode, I reference fibre - insoluble fibre doesn't dissolve in the body and forms the basis of your stool, whereas soluble fibre breaks down in a gel like substance and feeds your gut microbiome.

In this episode of Body Beyond The Scale, Rebecca shares her inspiring journey from being a regular drinker to becoming alcohol-free. She discusses the challenges she faced, the pivotal moments that led to her decision, and the tools that helped her stay committed to her new lifestyle.

Rebecca also addresses common mistakes people make when trying to quit alcohol and shares the unexpected benefits she has experienced since making this change.

You can find Rebecca on Instagram by clicking HERE