This episode is part of my Thrive Before Christmas Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.

In today’s episode:
We dive into how staying organised with food can help in the festive season - helping you navigate this time of year with more confidence, clarity, and ease, without falling into the all-or-nothing trap.

Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!

In this week’s Q+A episode, I’m answering questions from my clients around nutrition, supplements, and training.

Here’s what we cover:

00:00 – Introduction + client wins from the week

08:44 – How to stay consistent with food at the weekend?

20:35 – Collagen: is it worth taking?

29:27 – Best exercises for toning bingo wings

36:49 – Advice for if you're feeling unwell and can't exercise.

If you’d like to get in touch about how to work with me or if you have any questions or topics you'd like me to cover on future podcast episodes, you can contact me via email, my website, or Instagram - I’d love to hear from you!

Email: [email protected]

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

Instagram: @sc.fitness.pt

This episode is part of my 'Thrive Before Christmas' Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.

In today’s episode:
We dive into Mindset, and I talk about how to navigate this time of year with more confidence, clarity, and ease, without falling into the all-or-nothing trap.

Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!

In today's episode I answer questions from my online client's check-ins (listed below), as well as discuss my upcoming 30 Day Coaching offer which you can join for only £30! Details to get in touch with me for more info are below - we start on 23rd November!

00:00 Introduction

08:35 If you're aiming for maintenance calories is going a couple hundred over for a week going to impact weight or progress?

21:08 "My step count is suffering at the moment" - how to set yourself realistic goals each week to help.

29:08 I've got a niggly glute - can you give any advice to help?

Thanks for listening and I hope you enjoy this episode! If you'd like to get in touch with me about coaching, or joining my 30 Day 'Thrive Before Christmas' coaching group, get in touch with me here:

Instagram: @sc.fitness.pt

Email: [email protected]

00:00 - Introduction

05:22 - How to boost energy and motivation on darker mornings/days

16:19 - Supplements for perimenopause - what’s actually worth considering?

26:56 - Is it okay to stack workouts on the same day if you’re short on time?

33:47 Sore calves after elevated single-leg calf raises — how to ease the stiffness

36:12 Feeling ‘meh’ about food — especially on colder weekends

41:45 The benefits of changing your routine and getting movement in earlier

In this week's client Q+A episode, I dive into real-life situations that so many women navigating fitness, motherhood, and busy careers can relate to. From confidence and body image, to nutrition on weekends away, to staying active when your child is poorly - we cover it all with a progress-over-perfection approach.

⏱️ Episode Timestamps
00:00 - Introduction
03:59 - Negative Body Image: Tips to help dealing with it and how to celebrate yourself at every stage
18:51 - Carrying Kids on Your Shoulders: Form tips to protect yourself from getting injured
22:50 - Weekends Away and Tracking: Should you plan ahead or stay flexible?
29:14 - Do You Need to Weigh Your Food? Finding the balance between accuracy + sustainability
37:22 - Creatine Basics: Benefits, when to take it, and how much
43:21 - Staying Active with a Poorly Child: Movement when routines fall apart
47:21 - Aches & Joint Pain as We Age: When to push vs when to back off
53:25 - Habit Slumps When You’re Exhausted: How to stay on track when energy is low

If you'd like to get in touch with me after this episode, you can contact me anytime here:

Website: www.sc-fitness.co.uk

Email: [email protected]

Instagram: @sc.fitness.pt

Here is my weekly Q+A podcast answering questions from my online client's check-ins. Topics discussed are all listed below with timestamps.

00:00 - Introduction
01:15 - How to stay consistent and on track when everything feels overwhelming.
08:40 – Strength workouts – shoes, trainers, or barefoot at home vs the gym? Tips for safety and performance.
14:30 – Staying motivated when progress feels stop/start or illness interrupts your workouts.
22:10 – Managing birthday treats in the house – keeping balance with chocolate and indulgences.
28:50 – School holidays struggle – fitting workouts, meals, and routine around a busy schedule.

If you'd like to contact me you can get in touch here:
🌐 Website: www.sc-fitness.co.uk

✉️ Email: [email protected]
📸 Instagram: @sc.fitness.pt

In today’s episode, I’m answering my client's check-in questions from this week.

🕒 Timestamps:
00:00 – Introduction
02:22 – How to tell if you have rib flare after having a baby and whether standard core exercises are enough to help
11:21 – How to keep making progress if/when you leave Thrive and how to stay motivated if you ever train solo
25:28 – How to make the most of your rest periods during workouts without affecting performance

Thank you for listening and I hope you enjoyed this episode!

If you’d like to chat about coaching options, get details on my upcoming webinar, or suggest topics for future podcast episodes, you can reach out via Instagram or email - I’d love to hear from you.

📩 Get in touch:
Instagram: @sc.fitness.pt
Email: www.sc-fitness.co.uk

Today's episode I discuss some really important topics that came up in my client's check-ins this week. Here are the timestamps:

00:00 Introduction

05:55 The benefits of building habits with food which help you stay consistent even when life is very stressful.

12:23 How to get back into positive and consistent habits and not feel like you've fallen off the wagon.

29:49 Being able to enjoy eating 'off plan' without guilt.

I hope you enjoy this episode! If you'd like to get in touch with me regarding the podcast or to enquire about coaching, you can message me anytime here:

Instagram: @sc.fitness.pt

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

In this week’s Q+A, I’m answering your questions about balancing goals with real life - from staying consistent when your routine goes off track, to navigating social events without guilt, and even how to build up to your first pull-up 💪

Whether you’re trying to eat well, get stronger, or just find a bit more balance between enjoying life and making progress - this episode will help you stay grounded and focused (without the all-or-nothing mindset).

Timestamps:
00:00 – Introduction
03:48 – How to balance getting leaner with a busy social life 🍸
15:23 – How to avoid the despair cycle and get back on track after a wobble
23:48 – Full-fat vs low-fat yoghurt — will it affect fat loss?
31:28 – How to build strength for your first pull-up (even without a bar)
38:37 – How to enjoy a big birthday week without losing focus 🎂
45:43 – Building consistency when life keeps getting in the way

Also I share a quick reminder that the doors are now open to join Thrive - my group coaching program designed to help you build strength, confidence, and consistency (even with a busy life).

👉 If you’d like more information, contact me via Instagram, email ([email protected]), or through my website.