In this episode, I'm diving into a mindset that so many of my clients, and probably you too, get stuck in: the all-or-nothing mentality.

I'll be talking about why going all-out in every single workout isn't just unsustainable, it's actually sabotaging your long-term progress. We'll get into the importance of finding a balanced approach to fitness and how to really understand your body's effort levels.

You'll learn about my concept of flow workouts—a way to train that focuses on quality and consistency over maximum effort and burnout. I also explain why I see training as a skill you build over time, not a punishment for what you ate.

And if you've ever felt like you need a guide, I'll be sharing how a coach can help you get off the rollercoaster and start treating your training like the skill it is, so you can build strength, protect your joints, and finally see the consistent results you've been working so hard for

In this episode, Angela shares her journey from a corporate career to becoming a nutritionist, focusing on the unique nutritional needs of women over 35, particularly during perimenopause.

The discussion delves into the impact of diet culture, the myths surrounding metabolism, and the emotional challenges women face regarding weight loss and body image.

Angela and I explore the complexities of nutrition, emotional eating, and the importance of self-awareness in making better food choices.

They discuss the myth of perfectionism, the role of unmet needs in eating habits, and the significance of building sustainable habits.

00:00 Angela's Journey to Nutritionist

04:34 The Impact of Diet Culture on Women

07:37 Understanding Weight Loss and Emotional Health

10:32 The Misconception of Metabolism in Women

12:57 Navigating Perimenopause and Hormonal Changes

15:51 The Importance of Recognizing Symptoms

18:39 The Role of HRT in Managing Symptoms

21:47 The Emotional Toll of Weight Gain

24:38 Strategies for Managing Weight in Midlife

26:29 The Power of Emotions in Health and Fitness

35:34 Breaking Down Barriers to Change

50:35 Understanding Unmet Needs and Emotional Triggers

54:06 Transforming Habits for Weight Loss

57:05 The Role of Coaching in Achieving Goals

01:00:42 Empowering Clients Through Education

01:03:08 Overcoming Personal Struggles and Mindset Shifts

01:07:46 The Importance of Consistency and Small Wins

01:11:18 Practical Actions for Daily Improvement

In this episode I talk about why the constant pursuit of the best snack is slowing you down and sabotaging your weight loss

I see it all the time within my coaching, women chasing the best snack or using their snacks to prop up their day. When this should be your real focus...

Keep your eyes peeled for next weeks special episode!

In this episode I talk you through an experience with a recent client which I feel will relate to you.

Because you've been perfect all week, or are doing all the right things but the scales haven't budged for weeks now.

Listen in to see what method I used to help my client finally break this plateau and drop 7lbs

Also keep an eye out for the words 'GROUP' and 'PHOTO' and you'll be able to access some extras...

I discuss the common fault that trying harder isn't the solution to your weight loss struggles. I share my 'Monopoly mindset' to help you set boundaries, give yourself structure and overcome diet culture without religiously tracking your calories.

I also have a smallllll rant on AI based coaching...

Time Stamps

00:00 Introduction to the KD Weight Loss Podcast

00:59 The Importance of Personalized Coaching

05:47 Challenging the AI Coaching Narrative

07:10 The Cycle of Trying Harder

12:50 The Monopoly Mindset: Redefining Success

26:11 Creating Your Own Rulebook for Weight Loss

In this episode I answer 4 questions taken from my clients' check ins which I think you will probably relate to...

From falling off track, to eating when busy and dealing with guilt after missing a workout - I give you the answers I'd give in my coaching so you can still make progress this summer

00:00 Introduction to Q&A Session

00:53 Dealing with Falling Off Track

06:12 Staying Consistent with Food When Busy

13:01 Overcoming Guilt from Missing Workouts

20:36 Do You Need to Track Everything to Lose Weight?

In this quickfire episode I break down the idea of needing motivation in order to get to the gym, track your calories, or just make changes in general

I give you free easy tips to action like my 10 minute rule, help you understand how to build your own motivation as well as give you something that can help kickstart your motivation right now

00:00 The Truth About Motivation

02:24 Building a System Over Motivation

04:33 The Importance of Routine

07:16 The 10-Minute Rule for Gym Motivation

09:34 Action Over Feelings

12:41 Introducing the Four Week Program

In this episode of the KD weight loss podcast, I discuss the challenges of maintaining weight loss during the summer and after holidays.

I shares a client success story, emphasizing the importance of small wins and overcoming perfectionism.

I highlight the need for compassion over self-criticism and the role of coaching in sustainable weight loss.

I critique weight loss supplements and stresses the importance of understanding food choices and the impact of genetics on weight loss.

Timestamps:

00:00 Introduction and Appreciation

00:57 Navigating Post-Holiday Challenges

02:30 Client Case Study: Returning from Holiday

04:17 Understanding the Perfectionist Mentality

05:50 Taking Action Amidst Stress

06:54 Building Small Wins for Motivation

09:42 Lowering Barriers to Entry

10:52 Anchoring New Habits

14:09 Compassion Over Self-Criticism

17:03 Reframing Failure and Moving Forward

19:05 Building a Foundation of Small Wins

20:45 The Importance of Behavior Change in Coaching

24:57 Understanding Food Choices and Caloric Density

29:00 Debunking Weight Loss Myths and Misleading Information

36:28 The Role of Coaching in Sustainable Weight Loss

In this episode, I discuss the challenges women face during the summer months when school is out, emphasizing the importance of prioritizing self-care and fitness.

I share a client story to illustrate how to adapt training routines to fit busy schedules and introduces effective training strategies and templates.

During this episode I give away FOUR Workouts you can use TODAY to save time in the gym or do at home, so you don't have to quit making progress this summer

00:00 Introduction: The Importance of Self-Prioritization for Women

02:44 Navigating Summer Challenges: Strategies for Busy Parents

05:50 Client Story: Adapting to Change and Maintaining Progress

11:43 Training Templates: Effective Workouts for Time-Strapped Individuals

14:25 Strength Training vs. Circuit Training: Finding the Right Balance

19:06 Dumbbell Workouts and Their Benefits

23:23 Implementing AMRAP Workouts for Efficiency

26:12 Client Case Study: Real-Life Transformation

33:55 Maintaining Progress Amidst Chaos

36:05 The Six-Week Challenge: A Path to Change

Links from Rachel:Insta links Mine @__rs.fitnessGym @_athena_athletics_Physio @dromorephysioclinic @banbridgephysioclinic Athena clients get 10% off their physio sessions

In this episode of the KD Weight Loss podcast, Kallum and Rachel discuss their coaching journeys, the importance of psychology in coaching, and the impact of nutrition trends on health.

They explore the role of weight loss medications, the dangers of quick fixes, and the necessity of education in making informed nutritional choices.

Personal experiences shape their coaching philosophies, and they emphasize the influence of social media on body image. The conversation highlights the importance of sustainable weight loss strategies and the role of coaches in supporting clients. In this conversation, Rachel and Kallum delve into various topics surrounding nutrition, health trends, and the importance of self-care.

They discuss the complexities of gluten-related issues, the financial implications of gluten-free diets, and the convenience of air fryers.

The dialogue also touches on the societal pressures women face regarding health choices and the significance of prioritizing mental well-being. Throughout the discussion, they emphasize the importance of making informed decisions and validating personal experiences.

Chapters

00:00 Introduction to Rachel and Her Background

05:56 Exploring Nutrition Trends: A Review of Weight Loss Injections

11:57 The Risks and Benefits of Weight Loss Medications

17:50 Long-Term Health Considerations and Nutritional Education

23:13 The Value of Group Therapy

33:57 Nutrition Myths and Misconceptions

40:43 Understanding Research in Nutrition

46:18 Understanding Gluten: Celiac Disease vs. Intolerance

51:12 The Financial and Nutritional Implications of Gluten-Free Diets

56:05 The Role of Air Fryers in Modern Cooking

01:05:16 Debunking Myths: Air Fryers and Health Risks

01:11:22 Societal Pressures and Women's Health

01:18:29 Mental Health and Self-Care

01:24:53 Introduction to Coaching Journeys

01:26:22 The Importance of Diverse Coaching Perspectives