Don't skip this important phase! 

In this episode, we break down the most misunderstood (and most important) phase in any fitness journey: maintenance.

If you’ve ever:
- Lost weight then felt stuck, burnt out, or scared to eat more
- Felt anxious without tracking every gram
- Hit your goal… then slowly slid backwards
- Been stuck in the cycle of deficit → overeating → “starting again Monday”

This episode is your wake-up call.

We cover:
- What a maintenance phase actually is (and what it isn’t)
- Why maintenance is essential for long-term fat loss
- How to transition from a calorie deficit into maintenance properly
- How long to stay in maintenance (and how to know it’s working)
- The mindset shift required to stop self-sabotage
- How to reduce tracking, weighing, and food obsession without losing progress
- How to measure success beyond the scale

Maintenance isn’t “letting yourself go.”It’s the phase that builds confidence, consistency, and sustainability. If you want results that last, this is the episode you need to hear.

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More from us here: www.instagram.com/oiletstalk

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au


You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com