In this festive episode of It's Pretty Simple, I’m joined by my best friend, Georgia, for our annual end-of-year reflection and goal-setting session. For years, we’ve sat down together to reflect on our personal growth, career highlights, travel adventures, and everything in between — and this time, we’re sharing it all with you!

In this episode of It's Pretty Simple, I explore the concept of deloading—a vital yet often overlooked strategy in fitness. Building on last week's discussion about progressive overload, we explain how incorporating planned recovery weeks can prevent burnout, boost recovery, and keep your progress on track.

What You'll Learn:

Whether you're a beginner or an experienced lifter, this episode provides practical, actionable advice to help you train smarter, not harder.

Tune in to learn how deloading can keep your fitness journey sustainable and effective!

👉 Don’t forget to like, subscribe, and share your deloading experiences in the comments!

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Welcome back to It’s Pretty Simple! I’m your host, Nikita, and in today’s episode, we’re diving into progressive overload—the single most important principle for building strength, muscle, and breaking through fitness plateaus.

If you’ve ever wondered why you’re not seeing results despite putting in the work at the gym, this episode is for you. I’ll explain how progressive overload works, why it’s the key to your progress, and most importantly, how to test your strength with a 1-Rep Max (1RM) or 8-Rep Max (8RM) to apply this game-changing strategy effectively.

I’ll share:

- Why lifting heavy is essential for achieving a lean, toned body.

- The science-backed benefits of heavy weights vs. light weights.

- Real-life coaching examples to help you shift your mindset and make real progress.

What You’ll Learn in This Episode:

- What is Progressive Overload?

- Learn why gradually increasing the stress on your muscles is the foundation of strength training.

Strength Testing 101:A step-by-step guide to testing your 1RM and 8RM safely and effectively, so you know exactly how much weight to lift.

Key Takeaways:

- Stop doing high reps with light weights if you want to build strength and muscle.

- Challenge your muscles with heavy weights to create the mechanical tension needed for growth.

- Consistency, tracking progress, and eating enough protein are non-negotiable if you want results.

Studies Referenced:

1. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Meta-AnalysisPublished in the Journal of Strength and Conditioning Research.

2. The Effect of Resistance Training in Women on Dynamic Strength and Muscular Hypertrophy: A Systematic Review with Meta-analysisPublished in Sports Medicine.

Whether you’re new to lifting or stuck at a plateau, this episode is packed with actionable advice, real-life stories, and science-backed insights to help you train smarter, lift heavier, and get the results you’ve been working for.If you’re ready to level up your training, hit play now!

Don’t forget to:

✅ Like this video if you found it helpful.

✅ Subscribe for weekly fitness, nutrition, and fat loss tips.

✅ Comment below with your biggest takeaway or any questions you have.

✅ Share this episode with a friend who’s ready to crush their gym goals!

n this episode, I sit with Licensed Psychologist Eleni Dimitriadou where we delve into the psychology behind emotional eating, exploring its definition, causes, and the impact of environment and childhood experiences. We discuss the differences between emotional and physical hunger, the role of guilt in eating habits, and strategies to break the cycle of emotional eating. The conversation emphasizes the importance of self-awareness and understanding one's relationship with food. In this conversation, We discuss the impact of parental influence on eating habits and body image, emphasizing that issues surrounding food are often rooted in self-worth and emotional awareness.

takeaways

Follow Eleni : https://www.instagram.com/eleni_psychotherapy/

In this episode of It’s Pretty Simple, I’m joined by my long-time client and friend, Zainab, to explore her inspiring journey of living with PCOS. From hormonal imbalances and weight struggles to finding sustainable solutions through strength training and nutrition, this episode is packed with actionable insights.

Traveling doesn't mean you have to abandon your fitness goals. In this episode of It’s Pretty Simple, I share effective strategies for maintaining your workout routine and healthy eating habits while on the move.

In this episode of It’s Pretty Simple, I am joined by Dr. Agata Rumianek, PhD in Cardiovascular Science from the University of Oxford, to dive deep into the essential topic of heart health and the impact of lifestyle on cardiovascular well-being. Dr. Agatha shares insights on how diet, exercise, and balanced living can prevent heart disease, highlighting the rising trend in cardiovascular issues and the importance of starting healthy habits early.

We explore topics like the role of Ozempic for weight loss and its implications for heart health, as well as how conditions like PCOS and menopause influence cardiovascular risks for women. Dr. Agatha discusses HIIT vs. low-intensity exercise, the benefits of strength training, and the connection between nutrition and a healthy heart, emphasizing balanced, sustainable choices over quick fixes. The conversation also covers hormone replacement therapy (HRT), epigenetics, and the influence of metabolic health on heart disease prevention.

Key Takeaways:

If you’re interested in cardiovascular health, women’s health, or ways to make fitness sustainable, tune in to learn from an expert in the field!

Don’t forget to like, subscribe, and share with anyone looking to take charge of their heart health and longevity.

In this episode of It’s Pretty Simple, we explore the relationship between High-Intensity Interval Training (HIIT) and Polycystic Ovary Syndrome (PCOS).

Join me as we dive into the science behind insulin resistance and how it affects those with PCOS.

Discover why intense workouts might not always be the best choice for managing symptoms, and learn about effective alternatives that can help improve your overall well-being.

I’ll share real-life stories from clients who transformed their fitness journeys by adjusting their exercise and nutrition.

Whether you’re new to fitness or looking to optimize your routine, this episode offers valuable insights on how to find the right balance for your body.

💪 Tune in now and learn how to take control of your health!

References:

Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: a randomized controlled trial

www.bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00653-z

Effect of high-intensity interval training on metabolic parameters in women with polycystic ovary syndrome: A systematic review and meta-analysis of randomized controlled trials

www.journals.plos.org/plosone/article?id=10.1371/journal.pone.0245023

HIIT'ing or MISS'ing the Optimal Management of Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis of High- Versus Moderate-Intensity Exercise Prescription

www.frontiersin.org/articles/10.3389/fphys.2021.715881/full

In this episode of It's Pretty Simple, join us as we dive into an epic long-distance cycling adventure, pedaling over 1,350 km from Barcelona to Florence. Our journey takes you through four countries as we tackle Tour de France routes, push through challenging terrains, and explore the picturesque Mediterranean coastlines. Joined by Dominique, Stacy, Nathan, and Nikita, we talk about van life essentials, overcoming the mental and physical hurdles of endurance cycling, and balancing teamwork with self-reliance on the road. Plus, learn about our mission with the Earth Project, an NGO supporting school supplies for children in need, as we combine our passion for adventure with purpose.

Listen in for stories on cycling gear, fueling for endurance, and why we’re already planning the next big trip.

This episode is for anyone interested in travel adventures, cycling challenges, and the power of community on the journey!

Earthed Project : https://www.instagram.com/earthedproject/

Nikita: https://www.instagram.com/equilateraltraining/

Nixie: https://www.instagram.com/nixeeg/

Stacey: https://www.instagram.com/mustardfitness/

Nathan: https://www.instagram.com/drnathanrobinson/

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APPLICATION FOR NEXT YEAR COMING SOON.

In this episode of It's Pretty Simple, I’m breaking down why no sugar challenges might actually be harming your hormones and energy levels, especially if you have PCOS. I’ve seen so many people jump into these challenges, thinking they’re a quick fix, but they often cause more problems like disrupted hormones, slowed thyroid function, and even weight gain in the long term.I’ll share my personal tips on how to transition safely from a no sugar challenge without falling into binge eating or low energy traps. I’ll also explain why carbs are crucial for your metabolism, brain function, and overall hormonal balance—and why cutting them out isn’t the solution.Here’s what you’ll learn:- Why carbs are essential for thyroid and hormone regulation- The impact of cutting carbs on PCOS and cortisol levels- My step-by-step plan to safely reintroduce carbs after a no sugar diet- How to keep your energy high and your workouts strong without depriving yourselfIf you’ve been tempted by the no sugar trend or are struggling to find balance, this episode is for - you. I’ve got you covered with practical advice to help you stay healthy, energetic, and happy—without cutting out the foods you love!Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8Studies1. The New England Journal of Medicine - Study on Sugar-Sweetened Beverages and Obesity. Available at https://www.nejm.org2. JAMA Internal Medicine - Study on Added Sugar and Heart Disease. Available at 3. https://jamanetwork.com/journals/jamainternalmedicine3. Nutrients - Study on Sugar and Mood. Available at https://www.mdpi.com/journal/nutrients4. World Health Organization - Sugar Intake Guidelines. Available at https://www.who.int