Today's Q+A episode discusses topics and struggles from my online clients. We cover:

00:00 Introduction (and discussing last week's heatwave)

04:42 Tips and suggestions as to how to cope with the next heatwave (and potentially a very warm summer) without feeling overwhelmed.

20:16 Advice for anyone wanting to focus on fat loss over the next 6 weeks / over summer

35:28 Ideas for how we can have a '4 week summer focus' and make great progress over the summer months without sacrificing our enjoyment of this season.

If you'd like to get in touch with me to find out more about my coaching options (and find out more about my upcoming Summer Focus offer) 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 comes straight from a question one of my clients sent me this morning - she got a workout done but said it felt so tough, like she had no energy at all. If you're in the UK this week - you'll know exactly why.

We're in the middle of a UK heatwave, and I wanted to talk honestly about how to navigate training and nutrition when it feels genuinely too hot to function normally. This episode is about helping you manage this week without feeling like you're falling or risking falling into all or nothing thinking.

In this episode I cover:
✅ Why training feels so much harder in extreme heat (and why that's not a failure on your part)
✅ Managing your expectations for weeks like this
✅ Why training earlier in the day can make a big difference
✅ Using air conditioned spaces to your advantage
✅ Why shuffling your week around is a smart move
✅ How to approach nutrition and appetite changes in hot weather
✅ Simple ways to stay comfortable and sensible without overcomplicating things

This one is for anyone who's felt like this week has thrown their usual routine off, and needs advice and reassurance about how to adapt and not feel like they're giving up.

Thanks for listening and I hope you enjoy!

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

This week's Q&A episode is packed with questions I know so many of you will relate to, from finding the best time to train, to navigating those weeks where even deciding what to eat feels like too much effort.

In this episode:

00:00 Introduction

04:40 Is there a best time of day to work out for optimum results?

13:09 Decision fatigue - practical ways to manage your nutrition on those overwhelming weeks

25:14 Struggling with motivation after a holiday - how to stay focussed as well as be kind to yourself without going into all-or-nothing mode

34:26 I love reading about nutrition and diets and health. Can you recommend any good books?

41:15 Last week I did a strength workout and yoga class on the same time (one was morning, the other evening). I felt some fatigue in the yoga class and some achey muscles. I guess in an ideal world I wouldn't do both on the same day but some weeks I'll need to. Any thoughts/advice so I can feel stronger in my yoga class?

Nutrition resources mentioned in this episode:

- Is Butter a Carb?

- EIQ Nutrition

If you'd like to come to my FREE online workshop on Thursday 18th June @ 730pm, you can sign up here.

Recording will be sent afterwards if you can't make it live!

Got a question for a future Q&A episode? Submit it in your weekly check-in or send me a DM on Instagram @sc.fitness.pt

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

🎙️ If you enjoyed this episode, please do leave a rating or review, it genuinely helps more women find the podcast. Thank you so much for listening!

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

00:00 Introduction

06:54 Do you have any tips or things to avoid when bbqing  we tend to cook too many meats but end up eating them so that they don’t go to waste!

14:40 Could you please remind me of your top tips for getting more protein into your diet every day 

23:50 I've noticed my body shape has changed and I've built muscle on my stomach area. However, I still have a layer of fat around my stomach and sometimes it almost feels more noticeable than before. Does this sound like I've just built muscle underneath while still carrying some body fat on top?

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 came straight from a question one of my Thrive clients asked in our group - and I knew so many of you would relate to it so I wanted to expand on my advice to her on the podcast.

She's been tracking calories, staying in a deficit, but recently she's been feeling constantly hungry, low energy and a bit rubbish. Sound familiar?

In this episode I'm talking about why hunger in a deficit is normal - but misery isn't, how what you eat can transform how full you feel without eating more calories, why your menstrual cycle affects your hunger more than you might realise, what a diet break actually is and why planning one can help you get better results in the long run, and what to do after your event or holiday so you don't lose all the progress you've worked so hard for.

This one is for anyone who has ever felt like they're either fully on a diet or completely off it - and wants a smarter, more sustainable way to approach fat loss for good.

🎥 Mentioned in this episode:If this resonated with you, you might also want to watch this video on my YouTube channel - 'I thought weight loss would make me happy and I was wrong':

🌿 Want to work with me?Thrive Spring intake is currently open until the end of May. If you'd like to find out more about my coaching offers or get in touch, here's where to find me:

📋 Coaching application form📱 Instagram: @sc.fitness.pt 📧 Email: [email protected]🌐 Website: www.sc-fitness.co.uk/contact

In this week’s Q+A episode, I’m answering my client's questions from their weekly check-ins. Today I cover the following topics:

00:00 Introduction
01:17 How to fuel and recover properly after longer runs
11:07 Best equipment to add to a home gym setup
19:37 How to choose from a restaurant menu without stressing
27:18 Tips for staying within your calories when off work / out of routine / at home with your kids
37:05 What to do when you’re struggling to stay focused because life feels overwhelmingly busy
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

If you'd like to join my email list and receive my FREE 5 Day coaching series where you'll have workouts, nutrition and progress tips sent to your inbox over 5 days CLICK HERE!

This week I'm talking about how you can be in a calorie deficit and make progress whilst still enjoying social occasions and living your life ... BUT there are things that you need to take into consideration.

I talk about compromises and sacrifices you may have to make, and prompt you to think about whether it's worth it and whether considering these things can help you manage your expectations in terms of how much fat loss you want to see.

I'd love to know what you think about this episode and let me know if you have any questions after listening!

If you'd like to know more about how to work with me, you can contact me anytime here:

Email: [email protected]

Instagram: @sc.fitness.pt

Website: www.sc-fitness.co.uk

Here is my weekly Q+A podcast answering questions from my online clients, today's topics include...

00:00 Introduction (Bank Holiday weekend reflections + awesome client updates)
13:00 Are there any essential supplements if your diet is limited? (fibre, pre/probiotics, multivitamins)
22: 54 What is reverse dieting and do you actually need to do it?
30:16 What timer/clock do you use for timed workouts in the gym?

If you'd like to watch my latest video on why I realised losing weight wouldn’t make me happy, you can watch it here.

And if you (or someone you know) would like to join my 5 day free coaching starting Monday 11th May, you can sign up here.

Coaching Enquiries:

Email: [email protected]: www.sc-fitness.co.ukInstagram: @sc.fitness.pt

In this week's Q+A episode, I’m answering client questions around training intensity, supplements, and real-life nutrition challenges like eating out, travelling, and making fat loss work in a busy lifestyle.

00:00 Introduction
01:10 RPE: Should you push harder when you feel good on a lower RPE week?
15:34 Creatine: best way to take it, taste issues, and consistency
22:12 Calorie tracking in real life: eating out, maintenance calories, and expectations.
38:33 Supermarket hotel room meal ideas beyond a standard meal deal

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’m talking about why self-care habits matter just as much as workouts and nutrition when it comes to feeling good and staying consistent.

Because so many busy women try to do everything perfectly with their fitness and food, but overlook the small, simple habits that actually help them stay on track when life gets full.

I share why consistency isn’t about doing more, but about building a way of taking care of yourself that fits your real life...and how that shift can make everything feel easier and more sustainable.

This is exactly what I work on with my clients, and if you’ve ever felt stuck in the cycle of starting over, this one’s for you!

You can watch my recent Instagram reel on this topic, as well as my Youtube video where I share my weekly self-care habits here:

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