Fit Minds

If you are already stressing about
“Christmas parties”
“all the food”
“starting again in January”

This one is for you

Coach Mariah and Coach Chloe chat about how to enjoy Christmas without treating December like a free for all and waking up in January hating yourself for it

Inside this episode we cover
🎁 Why Christmas is ONE day not a month long binge
🥐 How “I will just fast then eat whatever” totally backfires
🍾 Smarter drink choices so you can still enjoy a few without blowing your calories
🥗 How to build a balanced Christmas plate without feeling restricted
🙅‍♀ Setting boundaries and not letting peer pressure derail your goals
🧠 Why your mindset around “I will just start next year” is keeping you stuck

You will walk away knowing how to
✔ Enjoy your fave Christmas foods without guilt
✔ Stop the all or nothing blowouts
✔ Maintain or even lose weight across December the boring one

This December is not a month to treat your body like crap
It is a chance to practice balance and actually feel good in your skin while you celebrate

🎧 Listen to How to avoid weight gain over Christmas on Spotify and Apple Podcasts
💌 Send us a message if you want help creating a Christmas game plan that lets you enjoy the food without undoing all your hard work

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How much weight can you lose per week?
Before it’s considered to be unhealthy or risk losing muscle too?

And why is weekly rate loss so different for men versus women?

First of all — go ahead and follow us @mariahjeanfit & @chloejayne.fit for more realistic, healthy weight loss advice for mums ❤️

In our latest Fit Minds podcast episode — we dive into the exact numbers you should be expecting to see on the scale each week.

If you’re unsure as to exactly how much weight you “should” be losing each week…

Tune into this episode (on YouTube, Spotify and Apple Podcasts).

For one of the most eye opening discussions which will change the way you see weight loss for the better.

Discover the REAL reasons your weight loss may have stalled, may be perfectly fine or may even be TOO high.

- Learn how to properly calculate your ideal rate of loss.

- Take the pressure off yourself to lose a certain round number weekly.

- Understand other plausible reasons your weight may have stalled, plateaued or you’ve gained weight, unrelated to fat gain.

From two experts in the field of weight loss, nutrition, exercise and dieting for mums.

Dm or comment “Weight” and we’ll send the link listen to the full episode.

Just two mums coaching mums to feel and look their absolute best inside and out ❤️

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In today’s episode, I’m in the kitchen making spaghetti Bolognese  — because let’s be real, that’s mum life — and I’m breaking down one of the biggest misconceptions in weight loss: that you have to track calories to make progress.

You’ll hear:
 Why tracking isn’t always realistic (especially for time-poor mums)
 How I lost 20kg without tracking
 The difference between understanding food and obsessing over numbers
 Why personalised meal plans take the mental load off
 How to build confidence with food again — one simple habit at a time

If you’ve ever felt like you “should” be tracking but can’t keep up… this one’s for you

 Listen on Spotify or YouTube — search Fit Minds Podcast by Coach Mariah Jean
#fitmindspodcast #busymumfitness #weightlossjourney #mumlifebalance #nutritiontips

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Sugar cravings aren’t about willpower — and mums get hit hardest. In this Fit Minds Podcast episode, Coach Mariah Jean (Registered Sports Nutritionist, insured in Australia) breaks down the real reasons you’re reaching for sweets and how to stop the binge–guilt cycle without “quitting sugar.”

What you’ll learn
 • Why dopamine, gut bacteria, stress and lack of sleep drive cravings
 • The big mistake: cutting carbs and replacing them with high-fat meals
 • How steady blood sugar kills cravings (think oats, rice, potatoes, whole grains)
 • Fibre targets for women and how fruit/veg actually keep you fuller
 • Protein timing so you feel satisfied all day
 • Hydration basics that curb snack attacks
 • Smart sweet strategy: pair treats with protein, and use quick carbs pre-workout

Simple fixes you can start today
 • Eat 3 meals + 2 snacks, 2–3 hours apart
 • Build plates with complex carbs + lean protein + veg/fruit
 • Aim ~25g fibre/day (women)
 • 3–4L water/day (adjust for activity and heat)
 • Keep a “treat + protein” combo for cravings

Listen on Spotify or watch on YouTube — search: “Fit Minds Podcast — Why Mums Crave Sugar (And How To Fix It)”

#fitmindspodcast #sugarcravings #mums #postpartumwellness #nutritiontips #australiafitness

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Mum life is demanding but burning out does not have to be part of the journey.

In this episode of the Fit Minds Podcast we explore:

💛 The early signs of burnout that most mums ignore
🧘 Simple ways to protect your energy each day
🍽️ How to balance caring for your family while still caring for yourself
💡 Practical mindset shifts that make the load feel lighter

Motherhood is a marathon, not a sprint. Protecting your wellbeing is not selfish. It is necessary.

🎧 Listen now on Spotify & Apple
💌 Share this with a mum who needs a reminder to slow down and breathe

#fitmindspodcast #mumburnout #mumlife #postpartumwellness #selfcareformums

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Cutting out whole food groups is not the magic answer to weight loss OR reducing bloating OR improving your digestion.

In this episode of the Fit Minds Podcast we talk about:
🥛 Why gluten and dairy get unfairly blamed for weight gain and bloating
🍞 When removing them is actually necessary and when it is not
🧠 How restriction can backfire and create more stress and deficiencies around food
💡 What to focus on instead for long term health and fat loss

Nutrition is not about extremes. It is about building habits that fit your life and your body.

🎧 Listen now on Spotify & Apple
💌 Share this with a friend who feels pressured to cut everything out

#fitmindspodcast #nutritiontruths #dietmyths #mumlife #healthfacts

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Perfect meal plans and 2-hour workouts? Not happening when you’re a mum.

In this episode of the Fit Minds Podcast, we get real about:

💛 Why “all or nothing” fitness doesn’t work for mums
🥗 How to make nutrition simple (without separate meals for the whole family)
🏋️ Short, effective workouts you can actually fit into mum-life
🧠 Shifting the focus from perfection → consistency

Because health isn’t about doing everything — it’s about finding what works for you in this season of life.

🎧 Tune in now on Spotify & Apple
💌 Share this with a mum who needs to hear she’s doing enough

#fitmindspodcast #mumfitness #mumlife #postpartumjourney #nutritionformums

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Weight loss drugs are EVERYWHERE right now — but what’s the truth?

In this episode of the Fit Minds Podcast, we cut through the hype and talk about:

💊 What weight loss drugs actually do in the body
⚖️ Who they’re designed for (and who they’re not)
💡 The risks, side effects and realities you won’t see on Instagram
🍏 Why lifestyle, nutrition and mindset still matter — even if medication is part of the journey

This isn’t about shame or shortcuts — it’s about giving you the facts so you can make informed decisions for your health.

🎧 Listen now on Spotify & Apple
💌 Share this with someone curious about the real story behind weight loss medications

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All meat. No plants. No carbs.
The carnivore diet sounds extreme — but it’s gaining traction fast.

On this episode of the Fit Minds Podcast, we unpack:

🥩 What the carnivore diet actually is (and why people try it)
⚖️ The short-term results vs. long-term risks
🧠 How it affects gut health, hormones and overall wellbeing
🍏 Why balance matters more than bandwagons

Before you jump on another “quick fix,” get the facts and understand what this diet really does to your body.

🎧 Tune in now on Spotify & Apple
💌 Share this with a friend who’s curious about the latest diet trends

#fitmindspodcast #carnivorediet #nutritiontruths #dietculture #healthfacts

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Why am I so tired… when I’ve barely “done” anything today?
It’s not laziness — it’s decision fatigue.

On this episode of the Fit Minds Podcast, we dive into the invisible mental load mums carry every single day:

🧠 The constant stream of choices — meals, naps, outfits, schedules, playtime
🥱 How decision fatigue drains your energy faster than any workout
💡 Simple ways to reduce the overwhelm and make space for you again
💛 Why you’re not a “bad mum” if your brain feels fried

This is the struggle no one talks about — but every mum feels.
And how to start to reduce some of your mental load and finally get some of your sanity back.

🎧 Listen now on Spotify & Apple
💌 Share this with a mum who’s running on empty

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