SC Fitness

My weekly Q+A episode covering topics and questions from my online coaching clients this week. Topics include:

1. If I know I'm getting enough fats through different foods, is it a good choice to opt for low fat options? And should the aim be moving back to full fat, or does it not really matter if you're eating oily fish, cooking with oil etc?
2. Does it matter if you eat below your calorie range if I don't feel hungry/like I need more food.
3. My strength workouts are quite low on my list right now, is it still as important to do them when my goal is fat loss
4. How to get through the darker months and keeping up a decent step count?
5. Advice for getting back into training after being unwell

I hope you enjoy this episode! If you have any questions after listening or would like to contact me about coaching opportunities, you can get in touch via any of the below:

Website: www.sc-fitness.co.uk

Email: [email protected]

Instagram: @sc.fitness.pt

My weekly Q+A episode answering questions from my online coaching clients. Today we covered:

00:00 Introduction

03:02 How to cope with the half term juggle and get all my workouts in?

12:58 I'm moving house this week so won't be getting any workouts done. I also only managed one workout last week due to lots of packing. Would it make sense to start the programme from the beginning, next week when I'm back into some sort of routine? 

22:07 Tracking is going well but I am unsure of whether I should be tracking my cups of tea (I do have milk with it!)

27: 37 How many carbs should I be eating if tracking calories?

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

Instagram: ⁠@sc.fitness.pt⁠

Email: [email protected]

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

Are you feeling overwhelmed by everything you’re seeing online about ultra-processed foods? In this episode, I break down what UPFs are, what the research tells us, and why they don’t automatically mean unhealthy. I explain how to approach food without fear and why balance, variety and your overall diet matter more than perfection.

If you found this episode helpful, share it with someone who might need a little reassurance around food and nutrition!

Want support with your nutrition and health goals?

I have online coaching spaces opening in November! Get in touch to find out more:

• Email: [email protected]

• Website: www.sc-fitness.co.uk

• Instagram: @sc.fitness.pt

This is my weekly Q+A episode discussing topics that have come up in my client check-ins. Today we are talking about:

• How to get back into a consistent exercise routine when you're struggling to prioritise yourself.

• How setting yourself a goal with your training can help boost motivation and give your workouts more purpose.

• Why deload weeks are important for strength training and what to consider when you're doing them

Are you interested in finding out more about my coaching? Get in touch about available spaces opening soon!

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

Have you ever had one “bad” meal, missed a workout or had an off day and thought, “Well, I’ve ruined this week now, so I’ll just start again on Monday”?

You’re definitely not alone.

In this episode, I’m talking about the all-or-nothing mindset and why it can make it so difficult to build healthy habits that actually last. I share my own experience with the on/off dieting cycle and the mindset shift that helped me stop chasing short-term goals and instead focus on creating a lifestyle I genuinely wanted to live.

We’ll talk about why one meal or one missed workout hasn’t ruined your progress, how zooming out can completely change your perspective, why your goals need to be realistic enough to fit into your actual life, and how to focus on consistency rather than perfection.

Because you don’t need to wait until tomorrow, next week or Monday to “start again”. You can simply make your next choice a good one.

If you’d like support with your nutrition, fitness, habits and creating a healthier lifestyle that actually fits around your life, you can get in touch with me:

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

I’ll also be opening coaching spaces towards the end of the month, so get in touch or join the waitlist if you’d like to find out more.

As the days get darker, the weather gets colder and motivation can naturally start to dip, staying on track with your health and fitness goals can feel a little harder.

In this episode, I’m sharing some practical ways to continue making progress through autumn and winter, without relying on motivation or expecting yourself to do everything exactly as you did during the summer months.

We’re talking about:

• How to stay active when the mornings and evenings get darker
• Why planning your workouts as non-negotiables can make such a difference
• Using friends, accountability and community to help you stay consistent
• How to prepare for colder and wetter weather and make getting outside easier

• How to enjoy comforting, warming meals while still supporting your goals and making conscious choices around treats without guilt
• Why self-care becomes even more important during the darker months
  

The aim isn't to be perfect throughout the colder months. It's about planning for the obstacles, having strategies in place and continuing to do the things that help you feel good and move towards your goals.

Hopefully this episode gives you some ideas you can put into practice now, so you're heading into autumn and winter feeling prepared rather than waiting until motivation starts to disappear.

And remember, you can always come back to this episode whenever you need a little reminder!

Want coaching support for Autumn/Winter 2026?

I'll be opening my coaching doors towards the end of October. If you'd like support with your training, nutrition, accountability and staying consistent throughout the cooler months, you can join the waitlist by getting in touch with me via:

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

If you found this episode helpful, please share it with a friend, family member or anyone else you think could benefit, and don't forget to subscribe/follow the podcast so you don't miss the next episode!

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