We're in the final week of our Healthy Habits Challenge, and this week's habit is a bit different from the last two. Floor sitting and sleep were both about doing something. This one's about choosing not to do something - it’s about taking alcohol free days.

In this episode I'm covering:

• What the guidance around alcohol says  

• Why alcohol-free days matter, short term, medium term, and long term

• Some mindset shifts that help us see the opportunity in this change, and help the habit stick

• Practical tips that help you make the change 

• My own story, how my relationship with alcohol has changed

• How this fits into the Healthy Habits Focus (if you’re on the coaching programme) 

This doesn’t have to be about quitting drinking. It's about choosing your own balance that you’re happy with, that helps you meet your wider goals. 

If you're following along with the Healthy Habits Challenge, you'll find alcohol-free days added to your Habit Tracker from today, alongside floor sitting and sleep. 

This episode is all about sleep, and why it matters so much if you're training to get stronger.

I talk about:

• Why sleep is a cornerstone habit, and how it affects recovery, learning new movements, mood, and body composition

• What the research says about sleep duration, consistency, and why the weekend catch-up myth doesn't hold up

• Practical tips for better sleep: wind-down routines, environment, light, caffeine and alcohol timing, and naps

This is Part 2 in a 3-part Healthy Habits series that I’m running for my coaching clients - we're looking at small daily habits that make a real difference to how we move and feel.

Whether you're taking part in this week's Healthy Habits Focus, or just want a simple approach to better sleep, this episode will give you a good place to start.

Think about your day. Chances are, many hours of it are spent in the same shape: in that chair shape. Whether it’s eating your 3 meals, commuting to work, or your leisure time.

This episode is the first in a 3-week series on habits that can make a real difference to how we move and feel, starting with floor sitting.

It's not a workout, and you don’t need to find extra time in your day to do it. It's a simple swap that can help free your body from the chair shape!

I talk about:

• What it does to our bodies to spend so much of our day in one shape  

• What floor sitting is and what's to love about it 

• How to habit stack it into things you're already doing

• The targets to aim for, and why little and often is enough

• My own experience with this (as someone who's never been naturally flexible!)

Whether you're on my coaching programme or just curious about feeling better in your body, this episode will give you a simple, low-effort way to start.

For some floor sitting inspiration...

For a short video with some floor sitting positions to try, see https://www.youtube.com/watch?v=yBLfilZPU8U.

Some days you feel great when you train. Some days everything feels harder. And most days, you're somewhere in the middle.

In this episode, I talk about autoregulation - a way of training that responds to how you feel, rather than rigidly following a plan no matter what. If you’re already training it’s something  you can start using straight away.

I talk about:

• Why it's helpful, in particular, for achieving the consistency that brings progress

• What "listening to your body" means in practice - and how to do it

• The red, yellow, green framework - a simple tool for checking in with yourself before and during a session

• How to push beyond your programme on the days you've got more in the tank

• How to dial your training down on tough days (without just skipping it altogether)

• Why is useful if you're navigating perimenopause or post-menopause

Whether you're brand new to training or you've been at it for a while, this episode will give you a practical framework to train in a way that works with your body.

What does it take to go from starting the Couch to 5k programme to the London Marathon finish line in under a year - in your early 60s, having not run for 40-odd years?

In this episode, I'm joined by Janine, who did exactly that. In April, Janine crossed the finish line of the London Marathon, just 9 months after starting Couch to 5K. She ran for a cause that's deeply personal to her family, and her story is so inspiring.

We talk about:

• What led Janine to take on the marathon 

• What those early weeks of running felt like as a complete beginner

• How she trained: running, strength work, and staying injury-free

• The mindset that carried her through months of consistent training

• The importance of support from family and friends  

• What race day was like  

• What she'd say to any woman who thinks something like this isn't for her

Janine's story is about running a marathon and so much more. It's about what's possible when you show up consistently, trust the process, and back yourself to do something big. I hope it inspires you as much as it inspired me! 

If you've ever told yourself a challenge is too big for you, or it's too late to start something new - this episode is for you.

Most of us know we need to eat enough fibre - but often not much more than that. What counts? How much is enough? And is there a way to approach this that doesn't involve obsessively reading food labels?

In this episode, I share what you need to know about fibre and a really simple method for getting more of it into your day.

I talk about:

• What fibre actually is and why it matters for how you feel day-to-day and your long-term health 

• The 800g Method: what it is, why I use it with my clients, and why I prefer it to tracking fibre grams

• What counts towards your 800g of plants daily  

• Examples of how to achieve this in a day 

• Practical tips for setting yourself up for success 

I recently ran a Focus on Fibre challenge with my coaching clients and many clients felt benefits in just a few days. I share some of what they noticed along the way.

Whether you've never thought about your fibre intake before, or, you want to dial things in further, this episode will give you a simple framework for getting more plants on your plate - and feeling better for it.

If you've ever wondered what metabolic health means - or whether you should be thinking about blood sugar, glucose spikes or diabetes risk  - this episode is for you.

I'm joined by Max, an NHS nutritionist and diabetes expert, to chat about metabolic health for an overview of what that means, and how we can ensure ours.   

We cover:

• What metabolic health is and why it matters 

• Blood sugar, glucose spikes and prediabetes - what these terms mean in practice

• The role of food in supporting metabolic health 

• Why movement - walking, strength training and moving more - is important 

• Why sleep, stress, and social connection matter   

• GLP-1 medications - what women should know if they're taking one 

A healthy metabolism underpins so much  - this conversation is a great place to start to understand the basics, and what you can do to ensure metabolic health.  

Find and follow Max on Instagram: https://www.instagram.com/maxyourhealth_

In this episode, I explain some key principles behind strength training: what they are, why they matter, and how I use them in my online coaching with women 40+.

I talk about:

• The building blocks of training: what reps, sets, load, and complexity all mean - and how to think about them as dials you can turn up or down

• Progressive overload: the key principle behind getting stronger, what's happening in your body, and why you have to keep challenging yourself 

• Tracking: why it’s important to track your sessions - and the role it plays in progress 

• Consistency and repetition: How training regularly is important, and why your programme repeats the same movements over time.  

• Recovery: Why resting well is just as important as the training itself

If you're new to training or returning after a break, this episode will give you a clearer understanding of what you're doing and why - so you can train with more confidence and get stronger.

In this episode I'm joined by body image coach Sarah Rees for an open conversation about what body image is, why it matters, and how we can start to build a better relationship with our bodies.

We talk about:

• What we mean when we talk about body image 
• How body image affects the way we move, exercise, and take care of ourselves
• Why getting stronger and exercising can improve body image 
• The concept of body functionality: shifting focus from how your body looks to what it can do
• Small, practical steps to start improving how you feel about your body - including how you talk about it, and where you put your attention

I loved having this conversation with Sarah - I think it’s such an important topic and there’s so much crossover with movement and body image. Thanks Sarah for coming on. 

Follow Sarah on https://www.instagram.com/sarahreescoach/ .

Moving to a new country can be an exciting adventure - and it can also mean big changes to the routines that support our fitness and health.

In this episode of the Move More Podcast, I talk about how relocation can affect our movement habits, fitness routines and nutrition - something I’ve seen first-hand over the past 8 years working with English clients living in France.

A move abroad presents both opportunities and challenges. It can interrupt the routines and support systems that once kept us active - and it can also create a rare moment to reset habits and build a new lifestyle that fits this chapter of life.

In this episode, I explore both sides of that experience and share practical ideas for maintaining or rebuilding momentum when life changes.

I talk about:

• The unexpected opportunities relocation can create for new habits
• How moving country can disrupt movement and health routines
• How environment, culture, and social circles influence our activity levels
• The challenges of language barriers, infrastructure, and starting again
• Simple ways to maintain and regain momentum, during and after a big move  

If you’ve moved to another country, are planning a relocation, or are just curious about the opportunities and challenges, this episode is for you.