Plantbased FM

I wanted to record this episode to clear up any confusion with regards to fat loss and weight loss (the number on the scales). As these are two very different things demonstrated by the episode photo. On the right taken on the day this was recorded and the other several years back. Would it surprise you if I said I weighed the same in both pictures? Remember fat and muscle weigh the same but muscle takes up less room. Hence the ability to alter your physique. 

Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey.

So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead.

Hydration

We are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating!

Carbs

Are the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles.

Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g)

If you are eating more carbs than your body is utilising, you muscles will look fuller. 

Water is stored inside the muscle cells

Intracellular (potassium based) (inside the cells) holds 2/3rds of the water

Extracellular (sodium based) holds 1/3rd

With 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood)

Regulated by sodium potassium ATPASE enzyme.

Sodium

Eating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain.

Aim to keep potassium and magnesium rich foods in your diet to minimise the bloat

Potassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and Oranges

Magnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark Chocolate

Post Workout weight gain

Weight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retention

Menstrual Cycle /Time of the Month

Common to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scales

Therefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etc

Sleep

Lack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungry

Being sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are full

This can lead to eating foods higher in sugar and fat and most likely calories.

You’ve gained Muscle

Muscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board.

Muscles are 75% water in comparison to fat at just 10%

How to define the process without using the scales

Clothes - are they fitting better?

Photos- A camera never lies!

Resting Heart Rate. A healthy RHR is between 60-100 beats per min

Are you lifting heavier weights

You have more energy , getting better quality sleep

Hopefully you found this episode informative and interesting, DM if you have any questions. 

I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow

Welcoming back Stefanie Taylor creator of ZestForever - Plant Based World for episode 4 to talk about the benefits of eating a plantbased diet and what you may need to supplement with to ensure you have all your nutritional requirements covered. With a special focus for females over 40 or those experiencing menopausal symptoms.

We end with the 15 question quick fire round that gives further insight to my guests in a fun and interesting way.

Want to try some of the delicious whole food ZestForever plantbased recipes click here

Join her hugely popular and friendly plantbased Facebook groups:

Plantbased Diet for Busy People

Plantbased Diet & Fitness for Busy People

Some ladies sail through with relatively minimal symptoms and for others it feels like everything including the kitchen sink has been thrown at them! The menopause affects not just ladies but their partners, their family and possibly even their work. Yet still in 2022 we are left to our own devices to try to figure out when we are actually in it, what to do about it and how to minimise its effects with the least bother. I would advocate getting a blood test done at your GP if you are suffering with any of the proposed menopausal symptoms. As this will establish a starting point of where your hormonal level currently is. This is then helpful to use as a benchmark and will help you in deciding what the right course of action is for you.  Hopefully by talking about these six points in episode 3 (listed below) Stress Reduction Hot Flashes/Flushes Weight gain & lowering metabolism Weakening Bones Muscle Loss Confidence it will show that you are not alone, that you do have control and choice on how you deal with the menopause, that helps you understand that you have way more power than you realise. I would love to hear what struggles you have encountered and what has helped you through the menopause, so feel free to reach out to me. If you would like a particular topic to be discussed on the podcast, then please do let me know. Can you share this episode as a good deed to help your fellow females and support the show by rating it on iTunes. It would be awesome if you left a review about the podcast to help grow its audience. Instagram Click here and follow SASSY10Fitness for more fitness and nutrition hints, tips and more Click here for Plantbased_FM to see the episodes as they are published Available on all major platforms - click here to listen. Looking to regain your SASSY but don’t know where to start then click here to download a copy of my free FAT LOSS Guide Until next time always remember to take a breath, it may just be a bad day you’re having but it’s not a bad life Natasha x

Episode 2 I am joined by guest Angel aka The Yummy Vegan.

She is a women’s wellness coach, wellness speaker, helping you to thrive on a plant diet and vegan lifestyle, at home and while traveling, from head to toe.

Angel is the author of “A Quick Guide To Going Plant-Based Raw Vegan. 12 Tips To Get You Started" and “How To Go Vegan As Singles, Couples, Families & Friends. Easy Tips To Get You Started", both available on Amazon.

We chat about her reasons for going vegan and then adopting a raw vegan diet and what this actually means. How it has enhanced her own health and wellness. Along with the enjoyment and health benefits she has found from the power of 'urbs' I mean herbs! ;)

The episode finishes with a new set of questions for the quick fire round where we all get to find out a little more about Angel.

To connect with Angel, you can reach her on her website here

You can follow on Instagram by clicking here

Welcome to episode 3 where I chat about the podcast rebranding, along with my current charity challenge for Bone Cancer Research Trust, where I am completing 2000 burpees during the month of February to raise awareness for Bone Cancer Research as well as raising much needed funds for this amazing charity. 

You can find out more about BCRT: About us | Bone Cancer Research Trust (bcrt.org.uk)

Primary bone cancer in general: Information | Bone Cancer Research Trust (bcrt.org.uk)

Patient stories: Information | Bone Cancer Research Trust (bcrt.org.uk)

Follow my journey on Instagram

Sponsor me by clicking: https://www.facebook.com/donate/2111765482297399/

Thank you :)

Episode 46 brings author Dawn Gardner to the show where she talks about her own fascinating story. She shares how and why writing has always been an important part of her life as well as photography. Not only being a successful author and professional photographer in her earlier days Dawn ran her own yoga studio in ‘paradise’. We have many laughs especially when she shares her infamous story on how she captured the best shot of her brother! You can find out more by clicking here.

If you enjoyed this episode then please rate, review and share to your online friends and followers.

Episode 45 is with guest Lewis Robling, an ultra runner and ex-professional athlete with 10 years experience of living, breathing and optimising health and performance. His recent journey involved a transition from playing professional rugby to ultra running where he was able to go from never having run over 10k without injury to running a five-day, 250k ultramarathon with 10,000m of positive elevation gain in under 12 months. 

His professional approach to training, nutrition, mindset, and life that he imparts to his clients, helping them realise their true potential and discover parts of themselves they didn’t know existed. 

In this episode I ask Lewis why he decided to change training disciplines. Along with what nutritional changes he had to make.

He shares how his mindset has changed by doing these events and why he puts himself through something like this.

To find out more about Lewis and his new goals for 2022 visit www.lewisrobling.com

If you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show.

Thanks for listening

Natasha x

Welcoming back Phil Bryden, Mush Nutrition Founder, Certified Sports Nutrition Specialist, RYT200 certified yoga instructor and founder of the Mush Foundation.

We delve into sports nutrition and how would it differ between sports and people. Phil discusses the starting point and why it’s so important to establish the foundations for the specific goal ahead.

He expands on the importance of timings, food combinations and quantities and how this needs to be adjusted for every athlete!

We talk about the combination of physiological and psychological components of nutrient and expand into various other avenues. Find out more by clicking here www.mushnutrition.com

This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.

if you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show.

Thanks for listening

Natasha x

Episode 43 sees a returning guest Natalie Potts a coach and mentor who helps people uncover their purpose in life, attain clarity and achieve success on their terms, combining her corporate background she brings a wealth of knowledge and experience from being a great leader to running a sustainable business.

We talk about goal setting and vision boards and how Natalie’s view on setting 5 year goals has changed.

As a coach how important it is to ask good quality questions and being focused on the client by being present and in the moment to be able to listen to what is not being said.

We talk about the importance of trust and how many people are missing the community effect due to Covid and want to feel part of something and have connection with others.

How limiting beliefs are a key factor in not achieving our true potential usually brought on by lack of confidence and self worth. Natalie discusses how she helps clients through this with making things tangible.

Why as a coach it’s important to understand where the client has been and where they are at now to ensure you hold them accountable to their goals.

Natalie has a free FB group you can join, to find out more click:

https://instagram.com/nataliepottscoaching

If you enjoyed this episode then please rate and review on iTunes as it helps more people find the show.

Thanks for listening x

Click below to download your FREE Fat Loss Guide

https://www.sassy10.com/free-fat-loss-guide

Episode 42 is with Lifestyle fitness coach, personal trainer and NPC bikini competitor Patricia Poor.

‘We are what we repeatedly do. Excellence, then is not an act, but a habit’ - Will Durant

As included in one her Instagram posts I ask her about winning in two categories at only her second show in Strasbourg.

Patricia shares why she wanted to compete in two different shows in two different countries, what it has taught her and how she’ll use the knowledge, discipline in business and life.

Patricia then shared her advice for any would be bikini competitor. Check out her Instagram to see pictures of not only her journey but also at the shows: https://instagram.com/patricia.fitnesscoach 🤩 🏅 😍 If this episode struck a chord then please do share the link to your female friends and family.

Follow SASSY10Fitness if you are wanting to improve your health and fitness to be both strong in body and mind. Black Friday deals (limited availability) on the SASSY10 Program starting on January 10th.

As always please rate and review on iTunes as this really does help the show reach a wider audience.

If you think you would make an awesome guest on the show then do reach out and let me know what special knowledge/gifts you would like to share.

www.sassy10.com

Thanks for listening

Natasha x