My first podcast back in a couple of weeks after a short hiatus to have my second baby!

Today I cover two main topics asked by my online coaching clients - time stamps listed below.

Just a reminder that whilst my coaching doors are closed, you can still enjoy lots of free content from me here:

• Get my FREE 5 day coaching email series here.
• Subscribe to my weekly emails here.

You can also email me anytime at [email protected] to be added to my waitlist so you're notified as soon as I have online coaching spaces open later in the year, and you can find me over on Instagram and Youtube for more free content anytime!

Today's timestamps:

00:00 Introduction

06:50 Effective ways to get back into a rhythm and routine after holiday

20:33 How to stop being so hard on yourself when things don't quite go to plan with exercise or food

My weekly Q+A episode answering questions from my online clients, this week the questions were as follows:

00:00 Introduction

How much to increase your calories when moving into a muscle-building phase

03:15 I'm going back into a routine in September and want to get back to muscle gain. Can you check how many calories I should be eating?

10:30 I also feel like I need a new challenge in my strength training is there anything I can change in this?

21:56 My goals going forward I want to go into a calorie surplus for the next few months and really work on building muscle...squatting my bodyweight and achieving an unassisted pull up is are the main goals. My main question is how much do I increase my calories by and for how long? 

33:49 How to make realistic progress each week, especially when life is busy and things might feel overwhelming.

I'll also be taking a two-week break from the podcast while I welcome my new addition, so I chat a little about what I'm expecting from this next chapter and the realistic approach I'll be taking to postpartum movement, nutrition and looking after myself.

As always, the aim of this podcast is to help you keep things simple, realistic and sustainable, no extremes, no unnecessary complication, just practical advice you can actually use.

I hope you enjoy and thanks for listening!

If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:

Instagram: ⁠⁠@sc.fitness.pt⁠⁠

Email: [email protected]

Website: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠

In this episode, I talk about how to transition from summer into September without feeling like you need to start all over again. Instead, we look at how to build on the flexible and consistent habits we've been working on throughout my 6 week Summer Reset program, and use the structure of September to make those habits even more sustainable. In this episode I talk about the following:

• Building sustainable foundations: the simple habits that support a healthy lifestyle year-round.
• Staying flexible and consistent: why consistency doesn't mean perfection, and how to get back to your habits when life gets in the way.
• Using September's structure: making the most of a more predictable routine without becoming overly restrictive.
• Adding the next layer: how to build towards goals like fat loss, muscle building, increased fitness or an event while keeping your foundations in place.
• What's next?: thinking about your goals for the coming months and how my Thrive program can support you with ongoing accountability, structure and guidance.

If you'd like to get in touch with me to find out more about how you can join Thrive and whether it's a good fit for you, you can contact me anytime on the below:

Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]Website: ⁠www.sc-fitness.co.uk/contact⁠

This week's Q&A episode covering questions from my online clients this week. We cover really practical topics that I know are going to resonate, from managing the weeks where working out just isn't possible, to the nuts and bolts of logging sessions in our coaching app (Everfit), to one of the most common questions I get from new mums trying to get back into training.

00:00 Introduction

10:45 How to shuffle and log workouts in Everfit - a quick practical walkthrough for anyone who's ever wondered how to move assigned sessions around or add in their own activity

15:00 Is it okay to double up cardio after a strength session?

20:50 Managing hunger while breastfeeding and working out practical tips for stabilising appetite, why protein and fat are your best friends, and realistic advice on steady fat loss while feeding.

If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below.

Instagram: ⁠@sc.fitness.pt⁠

Email: [email protected]

Website: ⁠www.sc-fitness.co.uk/contact⁠

This week's episode I'm discussing two topics that came up in my client check-ins this week which I think will be so helpful for lots of you! Timestamps are below as always!

If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:

Instagram: ⁠⁠@sc.fitness.pt⁠⁠

Email: [email protected]

Website: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠

00:00 Introduction

03:35 Advice of how to navigate a sociable summer and still make progress towards your health and fitness goals.

24:35 My thoughts and advice around intermittent fasting

I really hope you enjoy this episode and find it helpful!

My weekly Q+A episode covering questions asked by my coaching clients this week.

00:00 Introduction

06:20 I'm wondering the best way to get back into things after a long break

21:06 How do I manage portion size when my appetite seems to fluctuate a lot due to breastfeeding?

If you'd like to get in touch about how to work with me, or if you have any topics you'd like me to cover on the podcast, you can contact me anytime on the below details:

Email: [email protected]

Website: www.sc-fitness.co.uk

Instagram: @sc.fitness.pt

This week's Q&A episode covers three topics that have come up in my client community recently, and I think all three are going to resonate whether you're a current client or someone who's been thinking about getting some support with your health and fitness.

00:00 Introduction + why my clients are doing so much more than they would on their own, the benefit of community and accountability, and why something over nothing always wins

06:44 How to keep fit while travelling for work - practical tips for staying active and eating well when you're out of your normal routine

13:15 The truth about calorie tracking and fat loss - why your results might be slower than expected, the science behind underreporting food and over-reporting exercise, when to step away from tracking, and why a performance goal might be exactly what you need right now.

Thank you so much for listening to this episode, I really hope you enjoyed it and if you have any questions after listening, I'd always love to hear from you!

Also, there are currently spaces available to work with me. If you'd like to find out more about my coaching options - including my Thrive programme and 1-1 online coaching, get in touch anytime on the below:

Instagram: @sc.fitness.ptEmail: [email protected]Website: www.sc-fitness.co.uk/contact

This week's episode came directly from a client check-in, and I knew immediately it deserved a full episode, because I think almost every woman I work with has felt exactly this at some point.

My client had a week where the first half went 'really well' and the second half involved a few more indulgent meals than planned. A party, two meals out, some alcohol, a dessert. And she found herself wondering whether she'd tipped into a calorie surplus after such a 'good' week.

In this episode I dig into the practical reality of what actually happened, the honest truth about eating out and fat loss, the mindset shift that stops one indulgent meal becoming a week-long spiral, and six practical strategies for navigating social-heavy weeks without losing your progress.

This one is for anyone who has ever felt like a few enjoyable meals undid a whole week of hard work - and wants to understand why that's usually not true, and what to do when it is.

I really hope you enjoy this episode! And if you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:

Instagram: @sc.fitness.pt
Email: [email protected]
Website: www.sc-fitness.co.uk/contact

My weekly Q+A episode answering questions from my online clients. This week the questions were as follows:

00:00 Introduction

04:38 Having a specific weight goal — is it actually useful? The honest truth about the scale, why I encourage you not to fixate on a number, and when weighing yourself can be a helpful tool

16:06 Coming back to exercise after a break — why you haven't lost everything, how to ease back in without burning out, and the mindset shift that makes all the difference

24:47 Are all steps created equal? Does pace, incline and added weight (like a weighted vest or rucksack) make a difference to the benefits of your daily steps?

35:42 Hip muscle soreness four days after a workout - how long should DOMS last, what's normal, what helps and when should you be concerned?

If you'd like to get in touch with me to find out more about my coaching offers, including how to join my Summer Reset 6 week programme starting 20th July, you can contact me anytime on the below:

Instagram: @sc.fitness.ptEmail: [email protected]Website: www.sc-fitness.co.uk/contact

Today I'm talking about how you stay consistent with your health and fitness over summer, without being rigid, without being perfect, and without feeling like you'll go into September having gone backwards with your health and fitness goals.

Because there's a real middle ground between going completely off track and being so strict you don't enjoy yourself, and that's exactly what this episode is all about!

In this episode I cover:

• Why the all-or-nothing mindset is the real problem, not summer itself
• Why stopping every busy season could mean putting your goals on hold for 3-4 months a year
• What consistency actually looks like when life is full and social and unpredictable
• 5 practical tips for staying on track without rigidity (including how to handle holidays, meals out and busy weeks without a guilt spiral)
• How to avoid gaining unwanted weight over summer without tracking everything or restricting yourself
• The mindset shift that makes health and fitness sustainable all year round, not just when life is quiet
• The Summer Reset, my new 6 week programme running through July and August, open to everyone
• 
  

This one is for anyone who wants to go into September feeling refreshed, proud and raring to go, rather than feeling like they're starting from scratch.

🌿 The Summer Reset: 6 week programme
Start on 13th or 20th July | £99 | Limited spaces

If you'd like to get in touch with me to find out more about my coaching offers or The Summer Reset, you can contact me anytime on the below:

Instagram: @sc.fitness.ptEmail: [email protected]Website: www.sc-fitness.co.uk/contact