In this episode I talk about some of the most common nutrition questions I frequently get asked along with the most common statements I hear re food and weightloss. There will be another 101 episode on exercise and mindset in the next few weeks. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou.

Depending on your goals will have an impact on the type and frequency of training you complete (on a weekly basis). NHS guidelines state that we should be incorporating 150 mins of moderate aerobic activity or 75 minutes of vigorous aerobic activity, along with at least 2 strengthening activities that work all the major muscle groups per week. How you decide to break this up and what you do is up to you. However, I would suggest finding something you enjoy but that will also keep you showing up! As being casual with exercise will not bring results but being committed will. In this episode (part 2) I share how I train and when for my own goals. It is definitely worth establishing some fitness goals for yourself that you can work towards that will keep you focused (as willpower and motivation can dip) but a strong reason WHY is the secret to achieving your goals. Wherever you exercise and whatever you do, remember that it needs to challenge you (otherwise it won't change you!). Use different tempos on your exercises and incorporate time-under-tension (TUT) to maximise your results. Be present, elicit a good mind/muscle connection and use those rest periods strategically.

Do check out the previous episode (part 1) where I share what i eat as a plant-based athlete.

Feel free to drop me a DM if you have any questions or if you know some-one that would be a great podcast guest.

Want to #SculptAStrongerSexierYou then check out www.sassy10.com to find out more.

Until next time...stay safe whilst pushing your limits.

Natasha x

I share with you an insight to what meals I eat, how many and how I get my protein being plantbased. I do currently track my food using MyFitnessPal to ensure that I hot my calories and macros. It is super important for any goal though to accurately track. The biggest misconception around failing to lose weight is genuinely believing you are in a calorie deficit (when you actually are not). Everything that passes your lips needs to be recorded to give an accurate picture of your calorie intake. I'm eating in a calorie surplus and training x5 per week to build muscle. This take time and actually is harder than to lose weight. However, in both cases it is imperative to be consistent and have patience.

Confused by calories, perplexed by protein or freaked out by eating too much fat (actually it's important to eat for the body to be able to absorb vitamins A,D,E and K) just be mindful of how much and where from! Then feel free to drop me a DM on Instagram with your question and i'll be happy to help.

Part 2 next week will explore my training protocol and what you can do to achieve the maximal results in your own workouts.

If you know you want change but don't know where to start then drop me a DM to find out more about The SASSY10 Program - Sculpt A Stronger Sexier You.

When we are looking to change we may embark on lots of new habits, routines for our bodies but we are missing a trick if we don’t first look to our mind and do a little house-keeping first.

Mindset is such a crucial part of achieving any form of success, whether that’s in your personal life for fitness/nutrition or your professional life for your studies/career.

Think of your mind as a garden, which needs constant care to grow the right seeds and prune the weeds to have a beautiful flourishing garden rather than a meadow of overgrown weeds.

In this episode I share mindset tips to help your mindset ‘garden’ bloom:

‘You must be willing to do things today others won’t do, in order to have the things tomorrow others won’t have.

Remember to invest in yourself, you are worth it.

Phyllis Alaezi knew she wanted changed, she was fed up with the traditional 'diets' that work for a while before the weight comes back and more! Yet she was unsure on her best way forward or even how to start. Fast forward 10 weeks and Phyllis has not only regained her SASSY, she has lost 7kg along with her brain fog and rediscovered her curves and her confidence.

Listen to hear in her own words what the SASSY10 program is, how she found it and what it gave her. I'm so proud of her achievement and this is just the start of the journey as we continue on with her new goals. 

Special note: Apologies in advance for the lack of voice on my part but having just finished the 10 weeks we needed to record asap to share Phyllis's amazing journey. Hopefully as it is Phyllis doing most of the talking, you'll forgive my squeaking!!! 

If you want to be the next SASSY10 Student and know you want change but don't know where to start then head over to www.sassy10.com to find out more or drop me a DM saying SBReady.

Thanks for listening

Natasha x

P.S Remember will it be easy? Nope Worth it? Absolutely.