This week we’re answering your questions on how long you should actually stay in a calorie deficit, staying consistent when your partner isn’t quite on the same page, and how to navigate busy, stressful seasons without swinging between all-or-nothing and doing nothing at all. We also chat through fat loss during perimenopause – what really matters, what doesn’t, and how to approach it in a way that supports your body rather than fights it.

Want to work with us 1:1? Fill out the application for ⁠⁠here⁠⁠ and we'll be in touch!

Spill the Tea is a new FLF mini-series where we unpack the biggest talking points in health, fitness and fat loss… honestly and without the nonsense.

In today’s episode, we’re diving into GLP-1 medications – what they are, how they work, who they may help, the potential downsides, and how they can be used in a way that supports long-term results rather than quick fixes.

COACHING ENQUIRIES: https://7bsprj1x827.typeform.com/to/U0NtITeN

This week we’re answering your questions on metabolism (and why it’s not as complicated as social media makes it), how many rest days you actually need, losing fat without obsessively tracking calories, and how to build confidence in the gym when anxiety kicks in. We also chat through the reality of challenges like 75 Hard - what they’re meant to do, where they fall down, and what a more sustainable approach can look like long term.

Want to work with us 1:1? Fill out the application for ⁠here⁠ and we'll be in touch!

Georgia is moving to NYC! 🗽 In today’s episode, we chat all about navigating hectic periods of life and how to stay grounded when routines go out the window. We cover mindset shifts to help you ditch the all-or-nothing approach, readjust goals and focus on how you want to feel, plus a few simple, realistic strategies around food, movement and workouts that actually work when life’s busy.

This week we’re answering your questions on meal prep that actually helps, smarter choices when eating out, staying consistent with calories, and fitting steps and workouts in when life feels busy.

Want to work with us 1:1? Fill out the application for here and we'll be in touch!

This episode is all about what to focus on in 2026 if you want better health, fitness and fat loss – without burning out by February.

PS I’ve just launched a brand new 1:1 online coaching programme to help you lose fat, build strength and feel confident – without giving up food you love or a life you enjoy. Fully personalised, high support, limited spaces.

If you’re ready to do things differently this year, hit the link below to apply:

https://7bsprj1x827.typeform.com/to/sTkLFc1N

This episode is all about what not to do in 2026 if you want better health, fitness and fat loss.

Instead of a Q&A, Ollie and I break down the habits, mindsets, goals and trends that trip people up every year… the stuff that drains your energy, money and motivation with very little to show for it.

PS I've just launched a brand new 1:1 online coaching programme to help you lose fat, build strength and feel confident without giving up food you love or a life you enjoy. High support, fully personalised, limited spaces.

If you’re ready to do things differently this year, hit the link below to apply:

https://7bsprj1x827.typeform.com/to/sTkLFc1N

Transform In 12 is our brand new 1:1 coaching programme designed to help you build a lifestyle where you can have it all – the health and physique results alongside a life you actually enjoy, regardless of your age, experience level or starting point.

APPLY NOW: https://7bsprj1x827.typeform.com/to/sTkLFc1N

In the last Q&A of 2025, we’re diving into the biggest mindset and nutrition challenges that come up in December and how to handle them without swinging into all-or-nothing mode. We chat about setting polite but firm boundaries with that well-meaning colleague who keeps offering sweet treats, reducing food noise when there are chocolates everywhere, and simple ways to approach the Christmas period without derailing progress.

We also dig into the science behind cutting and bulking phases - including how to use this time of year as a muscle-building phase without it turning into yo-yo dieting - plus how to use intention-setting and the traffic light system to feel good heading into January.

This week we cover how to enjoy Christmas meals without slipping into all-or-nothing mode, simple ways to get back into routine after a holiday, and how to break the “start again in January” mindset. We also chat training with lipedema, finding the right tracking middle ground, and how to structure strength sessions when you’re short on time.