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

My weekly Q+A episode answering questions from my online clients, this week's topics, questions and time stamps are listed below!

00:00 - Introduction

A long intro do today where I chat about:

> Client wins from this week’s check-ins

> The importance of doing “something over nothing” as your minimum goal and focussing on what you CAN do in busy week.

> I also discuss understanding training intensity and using RPE effectively to help you get the most out of your workouts.

24:12 - I’m away this week with limited space – is it worth doing short workouts?

31:00 For fat loss, should you do cardio or weights first, or just focus on your steps?

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

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

00:00 – Introduction

09:38 – How shifting your mindset around holidays and food really changes your long-term progress.

12:53 – What should you do when low mood is affecting your energy and motivation to work out?

20:34 – How can you stay on track with fat loss during a weekend like a hen do?

26:50 – If you haven't got time to fit in all your workouts one week, which should you prioritise?

31:09 – I want to buy heavier weights for my home workouts, what should I get?

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’ve ever felt like you’re doing everything “right” but not seeing results fast enough… this episode is for you.

This week, I’m diving into a really common mindset block that came up in one of my client check-ins - feeling like you haven’t made progress, simply because you can’t see it yet.

We talk about why fat loss can feel slow (and why that’s actually a good thing), how to shift your focus away from just physical results, and the behaviours that actually drive long-term progress.

I also break down why reflecting on your week properly is so important, how to move away from all-or-nothing thinking, and what “consistency over perfection” really looks like in practice.

Because it’s not about being perfect… but it does require showing up and making choices that align with your goals, day after day.

If you’ve been doubting yourself or the process lately, this will help you reset your mindset and recognise the progress you might be overlooking.

If you'd like to get in touch with me to ask any specific questions or topics that you'd like me to cover on the podcast OR 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