My weekly Q+A episode answering questions from my online clients. Today I discuss the following:

00:00 Intro

03:02 How to effectively use exercise and movement to aid recovery from illness and burnout

13:50 Do you have any tips on breathing with exercise?

20:54 Tips to help your bedtime routine, including less doom-scrolling.

32:56 How much caffeine should we be drinking and what time of day etc?

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

This is the third podcast in my '12 Days of Christmas Coaching' series.

Today I talk about why January diets set you up to failure and how to avoid feeling the need to go on one by practising sustainable healthy habits which allow you to have a balanced Christmas break.

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

Today I discuss why having a flexible approach to exercise is so important, especially at times of the year when you are really busy - like at Christmas. I also give you tips about how to be flexible and how to adapt your exercise routine to your situation and still make progress.

This episode is part of my '12 days of Christmas' challenge running from 1st-12th December 2024.

If you're not taking part in the challenge but enjoyed this episode and would like to contact me with any questions, please pop me a message via email or Instagram (details below).

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

Questions from my online client check-ins this week! Topics included are below.

00:00 Introduction

02:12 Feeling like you're starting from scratch and not losing hope when you feel like things are tough.

12:15 Reminders for a good morning routine

17:18 Is it OK if I do a few of the exercises I enjoy on my rest days?

21:05 Advice for starting journalling.

29:00 How to get rid of your 'mum pouch' after having a baby.

I hope you enjoyed this episode and found the info really helpful! If you ever have any questions about the topics discussed, feel free to get in touch anytime

And for more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

My tips for avoiding the all-or-nothing mindset and feeling great during December.

This episode is the first in my 12 days of Christmas Coaching Challenge series!

Questions and topics from my online clients' check-ins and general advice to help you feel you best during the winter months.

00:00 Introduction including client wins and wintery advice.

12:28 Recognising injury and knowing when it's time for rest.

19:47 Tips to navigate temptations around the Christmas period.

29:26 Hangover tips.

32.30 The best approach to take when you want to get back on track with exercise and nutrition after a few weeks of being "off" track.

38:48 Considerations for the menstrual cycle.

My 12 Days of Coaching Challenge starts on the 1st December! You can join here.

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

Questions from my online clients, topics including:

00:00 Introduction and some encouragement for anyone struggling right now.

04:44 Does the speed you walk make a difference to calories burned? If I walk more slowly will I burn less calories?

09:30 If you're training regularly, should you invest in regular sports massage / regular physiotherapist visits?

17:00 Should I be beginning to think of the Christmas festivities and prepare for some over indulgences or is it too early?!

28:41 Are any of the older women on IG weightlifting worth following? I’m talking 50 somethings as initially I thought yes but I’m suspicious that it is very edited. 

32:20 Can you remind me of your top tips to drink more water please? Every week I say I need to drink more and every week I say I haven't managed to drink enough as I wanted to so a reminder would be helpful of the simple things I can do to try and tick this off more!

36:24 I am very interested in nutrition and I know you have just completed a course, I don’t know if you are able to tell us anything about it and some things that you learnt that might be helpful for us?

42:00 How to beat the autumn weather and gloom?

IG posts / accounts mentioned in the episode:

- https://www.instagram.com/trainwithjoan/?hl=en

- https://www.instagram.com/thiswomanlifts/?hl=en

- https://www.instagram.com/p/DCjSaoto0rt/?hl=en&img_index=1

- https://www.instagram.com/p/DBiknLeIwvk/?hl=en&img_index=1

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

If you'd like to join my 12 Days of Christmas Coaching Challenge - sign up here! >> https://dashboard.mailerlite.com/forms/913150/135533203394921946/share

Questions from my online clients, topics including:

00:00 Introduction and rounding up the latest intake of Project Six!

06:18 How to stay consistent during cold and flu season.

14:33 Finding a fitness goal that isn't a half marathon or a Hyrox etc.

20:33 How to manage on the days when you just want to eat and eat.

27:06 How to make time as a busy Mum when you feel guilty or over stimulated.

32:58 Tips for staying motivated.

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

If you'd like to join my 12 Days of Christmas Coaching Challenge - sign up here! >> https://dashboard.mailerlite.com/forms/913150/135533203394921946/share

Answering the following question:

"Does "pulling your belly button to your spine" actually work? I have heard recently that you shouldn't do this. Does it help at all with losing fat below the belly button? That's my problem area."

Tune in for my answer and explanation about how to effectively use your core muscles, why you should and also the impact this has on fat loss and how to achieve belly fat loss specifically.

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]

My Q+A episode covering questions and topics asked by my online clients:

00:00 Introduction

01:35 How you're going to continue making progress after finishing coaching / Project Six.

04:50 Options after completing Project Six and the mindset you need to keep making progress.

14:05 What are the main things to include in an at-home workout.

22:00 If going forward on our own, is it good to continue with the same routine (3 strength workouts a week). Is Apple Fitness a good option?

25:05 How to carry on without the support of the group?

28:50 I always do my workouts barefoot, is this OK?

31:33 Returning to exercise post-holiday.

34:18 What do you know about magnesium gel? Will it help my achy legs?

For more information about my coaching and how to work with me, you can find more info here:

https://www.sc-fitness.co.uk/

You can get in touch with me here:

Instagram: https://www.instagram.com/sc.fitness.pt/?hl=en

Email: [email protected]