AWESOME Episode this week with Ben Coomber and thank you to those who provided questions for him. 

To start with we discussed time management and Ben focussed on two key elements, understanding your own expectations and having a plan. 

With a lot of change happening at the moment we spoke about where to start with making a plan if you wanted to make a life change tomorrow. 

This was the bulk of the podcast as well as discussing the importance of sleep and nutrition along with doing things just because you enjoy them. 

This is where the Routine Vs Chaos scale was discussed and this is a great image for understanding how you are copping and where your exceptions should sit on an individual basis at the moment. 

Ben has a wealth of nutritional knowledge and he provided superb answers on supplementation and how you should do your own research into them before providing guidance on fuelling for long events. 

As always I asked the final 3 surprise questions which Ben gave some great responses too that will certainly inspire. 

Links to Ben's and my socials and Awesome Supplements are below: 

https://www.facebook.com/theofficialbencoomberpage/

https://www.instagram.com/bencoomber/

https://awesomesupplements.co.uk

Reach out on my page below and please feel free to share this podcast and spread this message 

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/

I talk about intent most days with my team. 

What is your intent within the exercise, your goals and your life. It sounds big and it sounds scary but living with intent means taking ownership over your life and your actions. 

in the podcast we go through 8 ways you can live with Intent, turn up the focus on the microscope of your life.  

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/

Back to a solo show and I had a great fun with this one... I have a few solo shows coming up and then some more amazing guests lined up too! 

So where do we start with Metabolism... well we need to understand how it works and what elements if any we have control over. The bulk of your metabolism focuses around the Basal Metabolic Rate (BMR) for short. This simply put is the energy we need to sustain life so basically the fuel system for the chemical reactions within our bodies that keep us alive. 

From there we discussed how BMR may vary depending on gender, muscle mass, fat mass and age etc and those same factors can help us understand why it may seem like your metabolism;ism has slowed a huge factor for this is age. 

On top of metabolism I discussed the other factors at play when it comes to our total energy burn on any given day, your Total Daily Energy Expenditure. 

Have a listen and if you have any questions lets continue the conversation on my social media. As always please share, rate and review to help me spread the word! 

Social media links are 

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/ 

When you record a podcast and you literally can't wait for it to be out in the big wide world! This sis that episode!! We could have talked for hours and I'm sure we will do a part 2 one day as well! 

So Bernie is a Health & Lifestyle Coach, Running Coach, amazing mum of 2, Asics Ambassador and so much more. With a Phd in Sports Psychology and and a Masters in Lifestyle Medicine which together Bernie combines into her Body and Mind approach to coaching she truly is an expert in the topics we discussed.

Bernie kindly talks you through her own incredible journey which I found emotional and how that spurred her to make the career change from academia to the coaching she does today. 

We covered running and its positive effects on mental health to start and spoke about how running needs to implemented with a plan like everything else, especially right now. 

We then went on to discuss what stress actually is and how we can understand our of own thresholds and red flags, specifically from a mental health point of view. 

The stress bucket analogy we focussed on paints such a clear a picture and we discussed varying tools and tactics you can use to manage your own individual bucket. we spoke about a vide on YouTube which demonstrates this and that is linked below 

https://youtu.be/ld5JypUYT-o

Bernie provided some great references to books which are linked below along with her instagram and website, which I have no doubt you will be looking into after listening to this. 

https://www.amazon.co.uk/s?k=when+the+body+says+no+gabor+mate&adgrpid=52869081573&gclid=CjwKCAjw8J32BRBCEiwApQEKgQALFSce5k1qZqT_XQF8yXYF5x_8CxV3cHroeY9JPo01WrUDLr-zvhoC3eIQAvD_BwE&hvadid=259070519502&hvdev=c&hvlocphy=1007127&hvnetw=g&hvqmt=b&hvrand=3489279275557421929&hvtargid=kwd-361110709597&hydadcr=24460_1816155&tag=googhydr-21&ref=pd_sl_96nv4jg2hp_b

https://www.bernadettedancy.co.uk

https://www.instagram.com/bernadette_dancy_healthcoach/

SLEEP- perhaps the biggest part of our health we overlook! 

In this solo episode I break apart the stages of sleep, talk about how much we need and the importance fo sleep. 

I go over the side effects of a lack of sleep and then give you a few top tips so you can use to improve both your sleep quality and quantity. 

I loved recording this episode and I think its great place to listen and then start actively thinking about your sleep quality. 

If you have any questions or have topics you want covered reach out below :) 

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/

Both Ross and myself have military backgrounds and there is no denying they have shaped our character, habits and the way in which we approach things. Resilience, ownership, integrity and accountability are all words which are used a lot throughout this episode. 

Ross himself has been on one hell of a journey and it has been great to watch him flourish as a friend over the last 2 years, I have watched him coach and his care towards his clients is incredible, he has adapted his coaching over the years in order to balance pushing his clients and supporting them with their goals and achieving what he wants from business and life at the same time. 

We addressed the topic of Covid -19 but also Ross's approach to life in general, that Marine mindset to achieve, keep on pushing forward but also to adapt when things don't always go to plan.  This was a great chat with Ross and if you want to follow more of his work his website and social media platforms are listed below: 

https://ross-coaching.com

https://www.facebook.com/rosscoaching101/

https://www.instagram.com/ross.coaching/

Wow, where to begin.... This podcast is worth every single second plus 10x over. Hannah truly is an expert when it comes to all things female hormonal health and she provided information, care, support, answers to all our questions and gave tips both holistically and mendicity throughout this podcast. 

We went over the stages of the Menopause journey and how that can vary so much person to person, symptoms, signs, and tips for dealing with them. We always highlighted that if any of your symptoms are severe you were unsure on anything to speak to your GP or seek outs Hannah's support at her private clinic, which at present is operating through video conferences. 

Hannah provided so many examples of the websites to go to in order to gain a further understanding on certain topics and they are listed below including her website first as I really do think reading through the information on there is a great starting point. 

I am incredibly honoured that Hannah took the time out of her busy GP and Private Practice schedule in order to answer the wonderful questions that had been asked and I truly hope that the information shared by Hannah in the podcast is helpful in many ways to the women that will no doubt listen to it.

You can also find the link to Hannah’s business Facebook account below too should you wish to contact her further and she shares a superb information all for free to that page which may continue to help you after this podcast.

https://drhannahshort.co.uk

https://www.facebook.com/DrHannahShort/

National Association for Premenstrual Syndrome (NAPS) https://www.pms.org.uk/

International Assocation for Premenstrual Disorders (IAPMD): https://iapmd.org/

Me & My Menopausal Vagina: https://www.mymenopausalvagina.co.uk/

Menopause Doctor (good, all round info on menopause and HRT)  https://www.menopausedoctor.co.uk/

Jo Divine (articles on women's sexual health) https://www.jodivine.com/articles/womens-sexual-health

The Daisy Network (charity for women with Premature Menopause/POI): https://www.daisynetwork.org/

Understanding the risks of breast cancer (infographic) https://thebms.org.uk/wp-content/uploads/2016/04/WHC-UnderstandingRisksofBreastCancer-MARCH2017.pdf

WOW! What a podcast! I was so excited to have Annie Nunn and Deborah Kemp-Smith on the podcast for this episode, they both have so much passion for the way people move, train and feel, which really comes through. 

The spine of the podcast focussed on Overtraining, we cover what Overtraining is, common symptoms and why it is a concern of ours at this moment in time.

We spend time covering Heart Rate Variability Vs the Mind Body Connection and how we can best feel what training is suitable for our bodies on any given day. 

Both Annie and Deb share stories surrounding their personal experiences with Overtraining and we finish by providing useful tips and strategies to help make sure your training/exercise continues to support both your physical and mental health any this time. 

If you wish to talk to either Annie or Deb and have any questions for them please follow the links below 

https://www.facebook.com/EnsoFituk/

https://www.instagram.com/ensofit_suffolk/

Or if you have any questions for me or would like to be a guest on the podcast please reach out to me below

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/

Back with a short solo episode where I pressed record and spoke about a few things that are on my mind, which I am hopeful will benefit those of you who are listening. I will be very real I am talking to myself as I say most of this and feel like if it is relevant for me then it is relevant for you too. 

I focussed on re setting a goal and making sure you don't ignore any feelings that may be building up by papering over them with false positivity. 

If you want support, structure or just to continue this chat please reach out on social media links are below 

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/

Welcome back! I am super excited to bring you this podcast as I have been answering numerous questions and understandably there is a lot of concern around nutrition and diets at this time. 

Initially Ollie focussed on maintaining muscle mass and the role your diet has to play within that, focussing on protein, types and protein and how best to split that across your day. Some great nuggets in this sections as we related it back to everyone in the general population on the challenges we face with COVID-19 too. 

From there we discussed immune support and how you can not boost your immune system but instead where to focus your diet to ensure you give your immune system the best support possible at this time. 

This lead us superbly into Ollie's 3 top tips to stay on top of your nutrition at this time.... find your fruit bowl....

If you have any further questions you would like to ask Ollie or should you now wish to work with him further and schedule a consultation call you can reach him at the below links and I could not recommend his support enough!1 

https://www.ownutrition.co.uk

https://www.instagram.com/ownutrition_uk/

OR [email protected]

If you wish to reach out to me the links are the same

https://www.instagram.com/bethwillis_pt/

https://www.facebook.com/willisfitnessPT/