Welcome to the fifth & FINAL day of the Spring Into Action Challenge 🌼

In today’s episode, we’re talking about steps—and why you’ve been overcomplicating them.

Forget stressing over hitting the perfect number.

We’re focusing on the bigger picture.

You’ll learn how to shift your mindset from chasing someone else’s “ideal” to owning what works best for you.

Today's challenge:

Aim for 2-3k more steps than your average last week.

For example, if you averaged 5k, aim for 7-8k today.

The aim is to be intentional with your movement. 

Be mindful. 

Rate your energy & mood before and after, and take note of the different sounds, smells, objects, and colours you notice during your walk today!

If you took part in today's challenge, let me know by sharing it on your Instagram story & tagging me ⁠⁠@carlarushfitness ⁠⁠so we can celebrate together!

Thank you so much for tuning in & taking part in the Spring Into Action challenge!

Well done!

I hope you are thinking differently about fitness and feel ready to unlock your best, healthiest self ❤️

I would love to know what you thought about the challenge & the mindset shifts I’ve shared throughout.

You can share your thoughts by popping me a message on Instagram ⁠⁠@carlarushfitness ⁠⁠.

Don’t forget to rate & follow the podcast, and share this episode a friend who you think will benefit from listening. 🫶🏻

⁠⁠Click here⁠⁠ to enquire about 1-1 online coaching 💌

Welcome to day 4 of the Spring Into Action Challenge 🌼

In today’s episode, we’re diving into the real reasons behind cravings (no, it’s not a you problem) and how to manage them.

We’ll chat practical strategies to set your up for success, like the 3-3-2 method, so you’re never left relying on willpower & being reactive again.

Learn how to reframe your mindset from feeling like you're lacking willpower to taking proactive steps that keep you in control.

We’ll also tackle emotional cravings and teach you how to respond in healthier ways.

Today's Challenge:Include 5 servings of fruits and veggies in your diet today. Here's an example of mine:

• Breakfast: Frozen berries in my oats
• Snack: Banana
• Lunch: Egg wrap with spinach, peppers, and tomatoes
• Snack: Apple
• Dinner: Chicken curry with a half plate of frozen mixed veg

If you took part in today's challenge, let me know by sharing it on your Instagram story & tagging me ⁠⁠@carlarushfitness ⁠⁠so we can celebrate together!

Tune in tomorrow for mindset shift #5 and the final day of the challenge!

Don’t forget to rate & follow the podcast, and share this episode a friend who you think will benefit from listening. 🫶🏻

⁠⁠Click here⁠⁠ to enquire about 1-1 online coaching 💌

Welcome to day 3 of the Spring Into Action Challenge 🌼

Today’s episode is about adopting a growth mindset.

The secret to overcoming setbacks, NEVER failing again, and getting excited about the process.

We’ll dive into life-changing principles to adopt a growth mindset:

Embracing challenges like a champion

Turning mistakes into stepping stones

Mastering delayed gratification

Learn how to shift your language, banish negative self-talk, and focus on consistent progress instead of perfection.

Today’s Challenge:

Answer These Journaling QuestionsAim: Attack the day with purpose, intention, and learn from it.

Morning Questions:

How do I want to feel by the end of the day—and what needs to happen to get there?

What’s one action I can take today that my future self will thank me for?

What obstacles might I face & how can I prepare for them?

What’s one area I can be 1% better in today?

Evening Questions:

What went well today and how can I build on it tomorrow?

What did I struggle with today, and how can I improve next time?

What’s one lesson I learned today that I can apply to my journey moving forward?

If you took part in today's challenge, let me know by sharing it on your Instagram story & tagging me ⁠⁠@carlarushfitness ⁠⁠so we can celebrate together!

Tune in tomorrow for mindset shift #4!

Don’t forget to rate & follow the podcast, and share this episode a friend who you think will benefit from listening. 🫶🏻

⁠⁠Click here⁠⁠ to enquire about 1-1 online coaching 💌

Welcome to day 2 of the Spring Into Action Challenge 🌼

In today’s episode, we’re chatting about How to Enjoy Food More and Eat Less.

You’ll learn the power of mindful eating and how shifting your mindset around food can help you create a healthier, more fulfilling relationship with what you eat.

Ready to stop fearing food, overeating, and ENJOY food again? This episode is for you! 😌

Today's Challenge: Enjoy your meals today mindfully.

Here are a few guidelines for you to follow:

• Eat without distractions: Turn off the TV, set your phone aside, and eat at the dinner table.
• Engage all your senses: Smell, colours, textures, and taste. Notice how these change while you eat.
• Put your knife and fork down between bites and give yourself time to enjoy the meal, and appreciate the experience.
• Check in with your hunger levels before and after your meal on a scale of 1-10.
• Take smaller bites: Savour the flavours by taking smaller bites and chewing them thoroughly.
• Pay attention to how your body feels and your hunger: Stop eating when you feel satisfied, not full.

Notice how eating with intention can help you connect with your food, enjoy it more, and eat less naturally.

Tune in tomorrow for mindset shift #3!

If you took part in today's challenge, let me know by sharing it on your Instagram story & tagging me ⁠⁠@carlarushfitness ⁠⁠so I can give you a virtual high five!

Don’t forget to rate & follow the podcast, and share this episode a friend who you think will benefit from listening. 🫶🏻

⁠⁠Click here⁠⁠ to enquire about 1-1 online coaching 💌

Welcome to day 1 of the Spring Into Action Challenge 🌼

In today’s episode, we’re reframing exercise from a chore into an empowering act of self-care. 🤩

Learn how shifting your mindset and embracing movement lifts you up, prepares you for a better quality of life, and positively impacts those you love.

Ready to ditch the guilt, transform your relationship with exercise, and be a strong-ass role model?

Then this one's for you! 😏

Today's Challenge:

Pick a workout of your choice—any type of movement that makes you feel powerful.

Step 1: Before your workout, rate your energy on a scale of 1-10. How do you feel right now? Low, tired, or ready to go?

Step 2: Do your workout.

Step 3: After your workout, rate your energy again on a scale of 1-10. How do you feel now? More energised, stronger, or refreshed?

If you would like to reflect a bit deeper:

• How did you feel during and after the workout?
• Did you surprise yourself with how much energy you had or how good you felt once you started moving?
• Did you notice any shifts in your mindset—were you able to push through any resistance?
• What’s different about your physical and mental state now compared to before?

Notice how movement can shift your mood, boost your energy, and remind you how strong and capable you are.

Tune in tomorrow for mindset shift #2!

If you took part in today's challenge, let me know by sharing it on your Instagram story & tagging me @carlarushfitness so we can celebrate together!

Don’t forget to rate & follow the podcast, and share this episode a friend who you think will benefit from listening. 🫶🏻

Click here to enquire about 1-1 online coaching 💌

True: You need to be in a calorie deficit to lose body fat.
False: You need to track calories to lose body fat.

Today, I'm sharing my thoughts on calorie tracking, social media, weight loss advice, and most importantly...

The method that helps my clients lose weight without having to rely on a calorie tracking app.

The 3-3-2 method is perfect for those who want a simple, flexible approach to losing weight WHILE getting the essentials they need for health in their diet.

Forget 'just eat less'.
Implementing this method will help you eat for health and energy without overcomplicating it.

Pair this with the Happy Plate Formula (discussed in episode 11 of the podcast) for even better results!

Enjoyed the episode? Share it to your Instagram story and tag me @carlarushfitness 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Thanks for listening!

Click here to submit an episode request a question you'd like me to answer on the podcast

Click here to apply for 1-1 online coaching

or if you've any questions about coaching send me a message on WhatsApp to see whats the best option for you

See you next week! xx

Today we're chatting about how to manage hunger and make it as painless as possible while you’re losing fat! 🙌

You'll learn how to make the most out of the following to manage hunger levels while eating in a calorie deficit:

1️⃣ Calorie target

2️⃣ Eat better, not less (Happy Plate Formula)

3️⃣ Mindful eating

4️⃣ Food volume

5️⃣ Expectations & mindset

6️⃣ Environment

7️⃣ Meal Timing

8️⃣ Hydration

Please rate, follow & share this episode if you found this helpful. 🤍

If you share it on your story, don't forget to tag me @⁠carlarushfitness⁠ so I can give you a big virtual hug! 🤗

Click ⁠here⁠ to submit an episode request or a question you'd like me to answer in the podcast 💬

Follow me on instagram ⁠⁠⁠@carlarushfitness⁠⁠⁠

If you want my help achieving a fat loss goal or have any questions on online coaching, ⁠⁠⁠send me a message⁠⁠⁠ on WhatsApp x

See ya next week! x

Do a squat every time you hear the word 'run' in this episode 😏

After last weeks half marathon, we're keeping the theme alive and discussing:🤌🏻 Running & mental health

🤷‍♀️ Should you run for fat loss?🧠 “I’m not a runner” & other limiting mindsets

❌ Common mistakes new runners make🔥 How to get better at running

😍 Making it more enjoyable

& LOADS more!

I hope you love the episode, let me know when you get your kicks on and went out the door for your next run🏃🏼‍♀️

Click here to apply for 1-1 coaching with me 👯‍♀️

Click ⁠here⁠ to submit an episode request or a question you'd like me to answer in the podcast 💬

If you enjoyed the episode, don't forget to share it to your Instagram story and tag me @carlarushfitness so I can give you a big virtual hug! ❤️

Thinking About Coaching? Here’s What You Need to Know!

What is online coaching? (SPOILER: its not live workouts on zoom or a generic workout plan and a pat on the back 🚨)

In this episode, I’m taking you behind the scenes of how my coaching works, what makes it different, and why it might just be the best thing you ever do for yourself 😏

I’ll walk you through the step-by-step process—from the moment you share your goals with me to actually putting the plan into action.

✅ Nutrition, workouts & habits 

✅ The check-in & communication process that keeps you accountable and supported

✅ Who this coaching is for (and who it isn’t for)

✅ Running & other FAQ’s 

If you’ve been curious about coaching but unsure if it’s right for you, this episode will give you all the clarity you need!

📩 If getting support from someone who wants to see you win sounds like something you’d like - 

⁠⁠Send me a message⁠⁠ on WhatsApp or DM me on Instagram to apply

And if you have any questions or you're unsure, send me a message and we’ll see what the best option is for you right now.

Weekends—are they ruining your progress, or are you making them harder than they need to be?

I know the struggle too well!

If you feel like you’re constantly starting again every Monday, this episode is for you!

We’re going to chat through…

• Reframing weekends to attack them with the right mindset
• Sacrifice vs. compromise
• Navigating social meals
• Alcohol
• Setting yourself up for a successful weekend
• How to make things easier for yourself

Follow me on instagram ⁠⁠@carlarushfitness⁠⁠

Enjoyed the episode? Share it to your Instagram story and tag me @carlarushfitness so I can give you a big virtual hug!

Please rate the podcast, and share it with a friend who you think will benefit from listening. 🫶🏻

Do you need 1-1 help managing the weekends with your fitness goals? ⁠⁠⁠Send me a message⁠⁠⁠ to see how I can help ypu.

See ya next week! x