Hey guys! In this episode of It's Pretty Simple, I'm breaking down something we all need to focus on more—recovery. I’ve been there, pushing hard in the gym without giving my body the rest it needs, and trust me, it’s not worth it. In today’s chat, I’m sharing why recovery is just as important as your workouts and how it can help you avoid injuries, overtraining, and burnout.

In this episode, I'm Speaking to Brooks about coaching women in fitness and how simplicity and consistency are the keys to long-term success. We dive deep into emotional eating, breaking unhealthy habits, and the importance of self-awareness in reaching your goals. Brooks also shares insights on the dangers of extreme dieting, finding balance in nutrition and exercise, and navigating remote work challenges. If you're looking for practical fitness tips and mindset shifts, this episode is packed with actionable advice to help you create lasting changes in your health and fitness journey.

Welcome back to It's Pretty Simple with your host, Nikita! In this episode, we’re diving into one of the most underrated tools for fat loss: walking. You’ve heard about the 10,000 steps goal, but does it really matter? And why might walking actually be better than running for fat loss?In this episode, you'll discover:Why hitting 10,000 steps might be more effective than you think.The key differences between walking and running when it comes to burning fat.Simple strategies to easily add more steps to your daily routine.If you’re looking for sustainable ways to lose weight and improve your overall fitness, this episode is packed with insights that will change how you think about fat loss.Don’t forget to like, share, and subscribe for more actionable tips! Want to take it a step further? Apply for 1 on 1 coaching : https://forms.gle/xHyRTGHyMGjYozQHAStudies used in this episode:"Exercise intensity and energy expenditure: walking versus running"Link: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00454.2006"Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans"Link: https://www.science.org/doi/10.1126/science.1078868"Moderate-intensity walking exercise improves body composition and cardio-metabolic risk markers in overweight and obese adults"Link: https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2012.52"Effects of exercise intensity on cortisol and adiponectin responses in trained and untrained men"Link: https://academic.oup.com/jcem/article/98/5/E848/2836352

Welcome to another episode of "It’s Pretty Simple," where we break down fitness, nutrition, and life! Today, I’m joined by my friend and personal trainer, Teresa, who shares her journey from chasing aesthetics to embracing fitness as a way of life. We get real about why focusing solely on your body can leave you feeling unfulfilled, and why it’s so important to dig deeper into your goals.

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Welcome back to It's Pretty Simple, your go-to podcast for fitness, fat loss, and simplifying your health journey! In today’s episode, I dive into a hot topic that went viral on my social media – the weight scale. I share my personal experience of why obsessively tracking your weight can be misleading, frustrating, and downright useless when it comes to true progress. 🏋️‍♀️

We’ll explore why weight fluctuates daily, how stress, muscle inflammation, and water retention impact it, and most importantly, why the scale doesn’t define your self-worth. 💪

Learn how to track progress the right way – through body composition, energy levels, measurements, and strength gains.

🔑 Topics:

- The truth about body weight vs. body fat

- Why the scale doesn’t reflect your fitness progress

- Real tools for tracking your health and fitness goals

- The impact of stress, sleep, and hormones on your weight

If you've ever felt frustrated by the number on the scale or know someone obsessed with weighing themselves daily, this episode is for you!

Hit subscribe, share with a friend, and join me on a journey to a healthier, stronger you. 💖

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In this episode of It's Pretty Simple, we dive deep into the surprising reasons why most people end up in retirement homes and how strength training can be the key to a healthier, longer life. Join personal trainers as they uncover the importance of discipline over motivation, the benefits of the Mediterranean diet, and how simple lifestyle changes can help you stay active and avoid a sedentary life. Whether you're just starting your fitness journey or looking to maintain your health as you age, this episode is packed with actionable tips on building strength, maintaining consistency, and living your best life.

In this episode of It’s Pretty Simple, I sit down with fitness coach Luca to dive into the world of bizarre fitness myths and misconceptions. From the strangest things clients have ever said to the truth about using lifting belts, protein shakes, and core training, this episode is packed with insights that every gym-goer needs to hear. Discover why sweating doesn't equal fat loss, the real deal with creatine and water retention, and the reality behind the "no pain, no gain" mindset.

In this episode of "It's Pretty Simple", I share my personal journey of overcoming challenges and the transformative impact of having a coach. I discuss how stepping out of your comfort zone can lead to significant growth and unlock your potential. I give you my personal strategies for tackling obstacles in your training and how the right coaching can help you push beyond your limits.

In this episode of "It's Pretty Simple," I’m diving deep into the importance of protein for effective fat loss, muscle maintenance, and long-term weight management. If you’re tired of the frustrating yo-yo dieting cycle like I was, you’ll want to tune in. I’ll be sharing how increasing your protein intake can help you lose weight and keep it off for good. I’ll explain the science behind protein, how it boosts metabolism, and exactly how much you need based on your activity level. Plus, I’ve got some practical tips on how to easily incorporate more protein into your meals to support your fitness and nutrition goals.

Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply to train with me: www.equilateraltraining.com

Join me in this episode as I chat with my long-time friend Georgia Canavan who introduced me to a healthier lifestyle 20 years ago.

We delve into our early fitness challenges, the creation of our company "Protein Sheikhas," and the importance of supporting each other in the competitive fitness industry. Georgia shares her incredible journey from personal trainer to wellness expert for film and TV, revealing how she helps actors achieve dramatic body transformations for their roles. We'll discuss essential fat loss principles, the role of mindfulness in wellness, and Georgia’s exciting plans for her new wellness club, in London.

Tune in for an episode filled with practical fitness advice, heartfelt stories, and a wealth of health and wellness insights!

Hit subscribe and let's make fitness simple together!

Georgia Canavan on Socials: www.instagram.com/trainwithg

Follow me on Instagram: ⁠⁠www.instagram.com/equilateraltraining⁠⁠

Apply to train with me: ⁠⁠www.equilateraltraining.com⁠