Freaked out about how to manage your physique goals and the Xmas period? Girl, I got you. In this episode I take you through EXACTLY how to make sure you’ve got your head right so you can practically implement a system that is going to work for you!

No matter what phase you’re in or what your social calendar is like, do these things and you'll take back control and kick some goals.

Worksheet download: https://aimeelouisecoaching.mykajabi.com/resource_redirect/downloads/sites/2147502949/themes/2149100221/downloads/pHv6rkDDTJyW44zThDpA_Pod_Ep_14_Worksheet.pdf

Check out the video on Youtube for timestamps.

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In this week's episode, I run through the 7 most common mistakes that dieters make and how you can arm yourself with the knowledge to succeed. Don't fall into the trap of endless dieting - focus on doing it right, so you can minimise your deficit time and instead use your efforts on substantial muscle growth.

If you resonate with any of these (or all of them) be sure to tag @fitandfree.podcast and @aimeelouisecoaching on your stories so we can spread the word to more women and help them too.

Video version available on Youtube.

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Let's discuss some super common mistakes that you should avoid if you want to continue progressing your training and your physique. In this episode, I cover training effort, technique, volume, switching things up, specificity and expanding your comfort zone.

If you resonate with any of these (or all of them) be sure to tag @fitandfree.podcast and @aimeelouisecoaching on your stories so we can spread the word to more women and help them too.

Video version available on Youtube.

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I said I’d never do it again, but I’m gonna do it again! In this episode I talk through how I made my decision to return to competition and how my perspective has changed since 2016/2017. I'll also delve into the things I'm most looking forward to, my concerns and then dive into your questions from my Instagram stories.

There's still a handful of spots left for the upcoming 6-week education series Growth Phase. It's my 6-week intensive course on muscle building, eating at maintenance or heading into a surplus phase. We start Monday, October 25th, so DM me on Instagram @aimeelouisecoaching quick!

Video version available on Youtube.

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Today I chat with two of my clients, Jess & Soph about what its been like for them pulling back on their training and activity and increasing their food intake. We talk about their struggles with perfectionism, aggressive protocols, burning the candle at both ends and how they overcame them to become the women they are today.

Don't forget to head to @aimeelouisecoaching on Instagram and tap the the link in my bio to check out my new course 'Growth Phase'. It's a course specifically designed for women who want to enter into extended maintenance phases (or even a surplus) and learn how to build muscle efficiently. We start October 25 and spots are filling fast!

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In this episode, I talk about the 4 biggest paradigm shifts that you'll need to make to become 'that girl'. And for each of them, I'll provide the evidence-based alternative.

Don't forget to head to @aimeelouisecoaching on Instagram and tap the the link in my bio to check out my new course 'Growth Phase'. It's a course specifically designed for women who want to enter into extended maintenance phases (or even a surplus) and learn how to build muscle efficiently. We start October 25 and spots are filling fast!

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Laura Grady is a success coach and mastermind mentor who I had the privilege of doing some work with earlier this year. Her Soulful Superwoman CEO program helped me create huge shift in both my business and my life.

It's no secret that love to talk about perfectionism and how to overcome it. Especially in terms of training and nutrition. In this conversation with Laura, we talk about self-sabotage, perfectionism and all the stories that we tell ourselves. And we delve into how to begin the work to overcome those areas.

You can reach out to Laura on Instagram: @lauragradyy

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In this episode, Andie and I chat about the evolution in her approach to training and nutrition. I really enjoyed her story about how she became the current Masters division, under 69kg AUP ACT record holder for SBD and overall total.

Her insights into self-perception, getting out of your own way and setting scary goals are valuable lessons for continued progress.

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Sophie May is a holistic women's health coach helping women find their confidence, fix their menstrual cycle and get into amazing shape.

In this episode, we talk about period health, PCOS and the contraceptive pill. There are a number of red flags that women should look out for when it comes to menstrual health and one of the best ways to be set up for success is by nailing down the basics and dropping the 'I need to do more' mentality.

Follow @sophiemayfitness on Instagram.

Video also available on Youtube.

Sami Rose is a great friend as well as personal trainer, counsellor and mindset coach that has helped countless women make peace with their bodies and stop self-sabotaging.

In our conversation we dive into body image, disordered eating, and some tools that we can use to stop being our own worst enemy - including CBT, acceptance and commitment therapy and more.

Follow @samirose on Instagram.

Also available on Youtube.

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