It's Pretty Simple

In this episode of It’s Pretty Simple, I sit down with Jen from Own It Personal Training to talk about perimenopause, menopause, and how strength training can help women navigate this phase of life.Jen shares her personal journey—from quitting alcohol to becoming a personal trainer—and how she now specializes in helping perimenopausal women reclaim their strength, health, and confidence.We break down:✅ Perimenopause vs. Menopause: What’s the difference?✅ Common Symptoms: Hot flashes, night sweats, weight gain, mood swings, brain fog & more✅ Why Strength Training Matters: Muscle loss, metabolism shifts & how lifting weights helps✅ Managing Perimenopause Naturally: Sleep, stress management, diet & lifestyle changes✅ Best Supplements for Perimenopause: Omega-3s, magnesium, creatine & more👀 If you’re in your 30s or beyond, this is a must-watch! Learn how to prepare your body NOW to make the transition easier. Drop a comment below—are you experiencing perimenopause? What’s been your biggest challenge?🔔 Don’t forget to like, subscribe & share this episode!Follow Jen on https://www.instagram.com/jenlewellenfit/Follow me onhttps://www.instagram.com/equilateraltraining/

In this episode of It’s Pretty Simple, I’m kicking off season 2 by talking about a goal-setting method that actually works for me—no pressure, no burnout.

I’m not a fan of New Year’s resolutions, so I share why I prefer quarterly goals and habit-based changes. Whether it’s training for a half marathon or just trying to stay consistent with hydration, breaking things down into smaller chunks helps me stay on track without feeling overwhelmed.

I also dive into other goal-setting methods like SMART goals and the 2% rule and how flexibility is key in making progress. If you’re already feeling off track with your resolutions, this episode is for you!

✅ New Year resolutions can create unnecessary pressure.

✅ Quarterly goals are more manageable and keep you engaged.

✅ Breaking down larger goals into smaller steps is effective.

✅ Focusing on one goal at a time prevents overwhelm.

✅ Flexibility is key in achieving your goals.

✅ Habit-based goals support larger objectives without deadlines.

✅ Introduce new habits gradually to avoid feeling overwhelmed.

✅ SMART goals provide clear and actionable targets.

✅ The 2% rule encourages incremental progress.

✅ Finding a personalized approach to goal setting is essential.I hope this episode gives you some fresh perspective on how to set goals in a way that feels doable and fun.

Let me know what works for you!

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Season 1 of It’s Pretty Simple is officially wrapped up! 🎉

If you’ve been following along, you’ve heard practical tips on fitness, nutrition, and mindset that you can apply to your everyday life. From PCOS and emotional eating to building sustainable habits and creating a balanced workout routine, this season was all about making health simple and achievable.

To all of my incredible guests – thank you for coming on the show and sharing your knowledge, insights, and unique stories.

You each played a huge role in making this season so special. 🙏 Your perspectives have inspired and educated me, and I know they've had the same impact on the listeners.

A special thank you to my business coach – your guidance has been invaluable in helping me bring this vision to life. I’m grateful for your support, and encouragement along the way.

And of course my editing team, thank you for dealing with all my changes and edits and last min requests 🙈

To all of you who tuned in – thank you for your continued support! Without you, none of this would be possible. I’m so grateful for each listener who has joined the conversation.

Season 1 has been unforgettable, I learnt a lot through the process and still am, and I couldn’t have done it without the amazing people involved.

Season 1 may be wrapped up, but there’s plenty of content to go back and listen to. If you missed any episodes, now’s the time to dive in and catch up. You won’t regret it! 🎧

Get ready for Season 2 – it’s going to be even better! 🔥

Launch date coming soon

In this episode, I’m joined by Hannah Jafar, a certified personal trainer and psychiatry resident, to talk all things pre and postnatal training. From staying active during pregnancy to managing postpartum recovery, we cover it all. Hannah shares her experience in helping women rebuild strength after childbirth and sets the record straight on common myths.

Key Takeaways:

- Why exercise during pregnancy is essential (when done safely) and how to approach it.

- Postpartum recovery: Managing expectations and rebuilding strength after childbirth.

- The psychological struggles many moms face and the importance of mental health during postpartum.

- How nutrition plays a key role in recovery, especially while breastfeeding.

- The pressure on new moms regarding body image and how to manage it.

- Why having a solid support system and prioritizing self-care is crucial.

What You’ll Learn:

- The best practices for postpartum fitness and core recovery.

- How to deal with societal pressures about body image after having a baby.

- The impact of nutrition on postpartum recovery and breastfeeding.

- Why mental health support is essential for every new mom.

If you're navigating the postpartum journey or just looking to better understand the challenges moms face, this episode is packed with practical advice and insights.

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Niks Instagram: https://www.instagram.com/equilateraltraining/

Hanas Instagram: https://www.instagram.com/healthwith.hana/

Don't forget to subscribe, like this episode, and share it with anyone who could benefit from the conversation!

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.