Want more? Find us on instagram here:

Em https://www.instagram.com/emdiamondcoaching/

Tash https://www.instagram.com/tashalankestercoaching/

In this episode, Em and Tash  discuss the common cycle of self-sabotage that many experience over the weekends, particularly in relation to dieting and fitness goals. They explore the reasons behind this behaviour, the importance of structure and planning, and how to break free from the binge-restrict cycle. The conversation emphasises the need for balance, setting boundaries, and making conscious choices around food, while also addressing the role of intuitive eating and the importance of protein and fibre in the diet. The hosts provide practical tips for listeners to maintain consistency and achieve their fitness goals without feeling deprived.


Takeaways

Many people struggle with weekend self-sabotage in their diets.
The cycle of starting again on Monday is common but ineffective.
Restrictive eating during the week often leads to binge eating on weekends.
Setting boundaries around food and drink is essential for success.
Intuitive eating can be problematic in a diet-focused environment.
Planning meals and tracking intake can help maintain consistency.
Protein and fiber should be prioritised in every meal.
Mindset shifts are necessary to break the binge-restrict cycle.
Pre-planning for meals out can prevent calorie overload.
Structure and organisation are key to achieving long-term goals.


"You can't cheat your diet."
"You are what you eat."
"Structure is sexy."


Chapters

00:00 Introduction to Weekend Sabotage
02:14 Understanding the Cycle of Self-Sabotage
05:43 Breaking the Restriction and Binge Cycle
09:18 The Role of Intuitive Eating
12:18 Planning for Success During the Week
16:11 Setting Boundaries for Weekend Eating
19:15 The Importance of Protein and Fiber
22:58 Mindset Shifts for Sustainable Eating
27:45 Pre-Planning for Meals Out
32:30 Final Thoughts on Structure and Success

Keywords

diet, self-sabotage, weekend eating, intuitive eating, meal planning, protein, fibre, binge eating, weight loss, fitness

In this episode of Mindset Meets Muscle, hosts Em and Tash delve into the common misconceptions surrounding cortisol, inflammation, and fat loss. They discuss how stress impacts eating habits and the importance of understanding weight fluctuations. The conversation emphasises the significance of energy balance over myths and highlights the necessity of healthy habits and stress management for successful fat loss. The hosts encourage listeners to prioritise self-care and set boundaries to maintain a healthier lifestyle.


Takeaways

Cortisol is a hormone released in response to stress.
Fat loss requires a calorie deficit, regardless of cortisol levels.
Stress can complicate adherence to a diet but does not prevent fat loss.
Inflammation is often misunderstood as a barrier to fat loss.
Weight fluctuations are normal and should not dictate progress.
Healthy habits are crucial for managing stress and achieving fat loss goals.
Self-care and setting boundaries are essential for mental well-being.
The scale should be viewed as data, not a measure of self-worth.
Accountability for calorie intake is vital for successful weight management.
Energy balance is the fundamental principle behind fat loss. 


Chapters

00:00 Introduction and Personal Updates
00:00 Understanding Cortisol and Its Role in Fat Loss
01:40 Cortisol, Stress, and Weight Loss Myths
06:34 The Impact of Stress on Eating Habits
09:09 Inflammation: Misconceptions and Reality
14:12 The Scale: Understanding Weight Fluctuations
20:15 Stress Management and Healthy Habits
24:38 Setting Boundaries and Prioritizing Self-Care
27:17 Conclusion: Energy Balance Over Myths

Keywords

cortisol, fat loss, stress management, inflammation, weight loss myths, calorie deficit, healthy habits, self-care, nutrition, mindset

In this episode, Em and Tash discuss the challenges of maintaining motivation and setting realistic goals, particularly in January when many people experience a dip in motivation. They emphasise the importance of community support, habit formation, and the journey of personal growth in fitness. The discussion also touches on the significance of setting range targets and overcoming feelings of overwhelm to achieve success in fitness and life.

Takeaways

Motivation can dip in January; it's normal.
Setting realistic goals is crucial for success.
Small actions can lead to significant changes.
Community support enhances fitness journeys.
Habit stacking can help in forming new habits.
Range targets prevent feelings of failure.
Overcoming overwhelm is key to progress.
Fitness is a journey, not just a destination.
Social connections can motivate and inspire.
Taking action today is more important than waiting for a new month.

Follow us on instagram

Tash https://www.instagram.com/tashalankestercoaching/

Em https://www.instagram.com/emdiamondcoaching/

Keywords

motivation, goal setting, January blues, fitness, Pilates, personal growth, community, habits, overwhelm, social media

In this episode we were SO lucky to welcome the incredible Dr Jordan Feigenbaum from Barbell Medicine. Dr Feigenbaum is doing incredible work in the industry and we highly recommend you give him and Barbell Medicine a follow on all platforms! We have linked the relevant resources below. Dr Feigenbaum also has a great podcast which is worth listening to and following! We hope you loved this episode as much as we loved recording it - we covered a LOT and it is all highly valuable information you do not want to miss. Here is a breakdown of the episode below:

• 00:00 From Motorcycle Crashes to Medical Doctor
• 02:38 The High Stakes of Health Misinformation
• 05:02 Why Every Woman Must Lift Weights
• 07:59 The Psychology of Habit and Environment
• 15:12 Debunking Popular Menstrual Cycle Myths
• 26:05 Pilates vs. Strength Training: The Truth
• 37:44 Your Physical 401(k) and Aging Well
• 44:03 GLP-1 Medications: Risks vs. Benefits
• 53:11 Why Coaches Should Not Fear Weight Loss Drugs
• 59:19 Quick Fire: Consistency over Perfection

Key Takeaways

• There are no unique exercise or nutrition recommendations for women that are fundamentally different from those for men.
• Consistency beats perfection every time. You do not need a perfect program; you need a program you can stick to.
• Strength training is a relative effort. The biological benefit comes from the challenge to your specific fitness level.
• Anti-obesity medications like GLP-1s are tools that lower the barrier to entry for healthy lifestyle changes.

Resources

• Barbell Medicine (Official Website and YouTube)
  • https://www.barbellmedicine.com/
  • https://www.youtube.com/@BarbellMedicine 
• The SEMA-Lean Study (Regarding GLP-1s and muscle function)
  • https://pubmed.ncbi.nlm.nih.gov/41068996/ 
•  Dr. Jordan Feigenbaum and Dr. Lauren Colenso-Semple
  • https://www.youtube.com/watch?v=Owd16o1tum0 
  • https://www.youtube.com/watch?v=rdai1V8tt3o 

Follow us on instagram:

Dr Jordan Feigenbaum https://www.instagram.com/jordan_barbellmedicine/

Barbell Medicine https://www.instagram.com/barbell_medicine/

Tash https://www.instagram.com/tashalankestercoaching/

Em https://www.instagram.com/emdiamondcoaching/

In this episode we dive into everyones favourite topic, GLUTES

We talk about how to grow your glutes effectively, but also how to ensure your glutes are enabling your body to function as best as it can

If you have been struggling to grow your glutes, this episode is for you

Make sure to follow us on instagram

Em https://www.instagram.com/emdiamondcoaching/

Tash https://www.instagram.com/tashalankestercoaching/

In this episode of Mindset Meets Muscle we are joined by Christopher Barker author and coach known for his work around menopause and long-term health. We have an honest, no-nonsense conversation about what actually changes during menopause and what doesn’t, cutting through a lot of the fear and misinformation that’s everywhere right now.

We touch base on why fat loss can feel harder during peri- and menopause, the role of hormones versus lifestyle factors, and what women really need to focus on when it comes to training, nutrition, stress, and recovery.

This episode is especially useful if you’re feeling confused, frustrated, or overwhelmed by menopause advice online and want a more grounded, evidence-informed perspective.

You can find Chris’s books on menopause, fat loss, and health on Amazon here 

Mansplaining The Menopause

Simply confusing or confusingly simple

Lets be honest, January starts today on Monday 5th - so no more perfect time than to release this episode!

Happy Monday, Happy January, Happy 2026, lets absolutely CRUSH this year - reach those goals, become obsessed with the versions of ourselves we are creating and never ever quit - this episode is going to give you everything you need to achieve the version of you you want to become not just in January, but for LIFE - we are so fired up and hope you love this as much as we loved recording it for you xxx

Happy New Year!! From Tash & Em xxx

Want more? Follow us on Instagram

Tash - @tashalankestercoaching

Em - @emdiamondcoaching

In this INCREDIBLE episode of Mindset Meets Muscle we have the amazing Anne-Sophie Fluri who is a neuroscientist break down the power of the brain and behaviour change

This is SUCH a powerful episode and one that I guarantee will change your life

If you want more from Anne-Sophie and her incredible knowledge about the brain, follow her on instagram HERE for everything you need!

Em's insta https://www.instagram.com/emdiamondcoaching/

Tash's insta https://www.instagram.com/tashalankestercoaching/

In this episode we are joined by Emily's client Cheryl who shares her incredible transformation journey! Thank you Cheryl for sharing your story and we hope this inspires anyone who wants to take action to change their lives to take the action!

Want more?

Follow us on instagram

instagram.com/emdiamondcoaching

instagram.com/tashalankestercoaching

In this episode we discuss a benefit of training that is not often spoken about. The mental benefit

Training can literally save your life

We want to preface if you are struggling with your mental health please do seek professional help <3

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Tash @tashalankestercoaching

Em @emdiamondcoaching