So today we have another Q and a episode. Just a couple of questions that have popped up with clients recently from check-ins. So let's get into it...

In this episode I cover:

- Why you can't spot reduce body fat, but what you can do to focus on specific areas

- Why sugar won't stop you from losing body fat and why it doesn't cause fat gain

Today's episode is all about how the belief that there are "bad" foods could be the thing that is hampering your fat loss efforts and not the actual food itself...

In this episode I talk about why perfectionism is the thing that is actually holding you back, why it's a defence mechanism, and why half-assing it will get you better results in the long-run.

My very first Q+A episode!

In this episode:

- Do I have to hit my targets (calories and steps) precisely every day, or can I do weekly totals instead?

- What are the benefits of Creatine and how does it work? (physical and mental benefits, and why Vegans should supplement with it)

- Any tips on maintaining strength whilst losing body fat?

I really enjoyed making this one and I'd love to do more of them, so if you have any questions you'd like answered, let me know!

It's easy to get stuck feeling like if you just did more, you'd get better results.

In this episode, I talk about why that isn't true, and why doing more can actually backfire and stop you from achieving the results you want.

@rob.ftafitness

We all know that the secret to success is setting good goals. However, most people get goal setting wrong because they fixate too much on the outcome, which bites them on the ass later down the line.

In this episode I go through the correct way of using your goal and why you should focus on the process and not the outcome to keep you motivated and moving forward.

For this episode I hand the mic over to Nadia, one of my long-term clients who came to me because she wanted to escape the endless cycle of over-restriction and constantly falling off the wagon.

In it, she speaks about her experience working with me, including:

1. Where she was before we started working together

2. Her struggles and how we've worked together to work through them

3. Where she is now both physically and mentally

Expect to hear not only what it's like working with me, but also some of the most important things Nadia has learnt on her journey.

Side note: I am incredibly proud of Nadia and extremely grateful that she has allowed me to use this as a podcast episode, and I'm not ashamed to admit that I got emotional listening to her testimonial. I hope you find it as inspiring, useful and informative as I did)

The festive period can be a cause of anxiety for some, especially for those who feel torn between wanting to keep the momentum going on their fitness and nutrition goals but also wanting to enjoy time with loved ones.

In this episode I talk about some common issues that crop up and some of the possible ways of dealing with them, as well as why you probably don't have to be as worried as you think.

[PART 2] For this episode I brought on a special guest! Sophie Jane Scott (aka Plaits & PBs) is a Powerlifting and Nutrition coach and currently a PhD student. In this, the first of a two-parter, we discuss the menstrual cycle. How it can affect mood, body image, hunger, training, as well as strategies to work with it rather than against it.