In this week’s Q+A episode, I’m diving into some brilliant questions from clients around food choices, motivation, and nutrition myths. We’re talking about:

• Whether 0% fat yoghurts are “too processed” and if they’re worth including in a weight loss phase

• How to navigate normal scale fluctuations and stay motivated even when progress isn’t linear

• Adding protein powder to foods.

• My thoughts on the worrying 72-hour water fast trend that’s doing the rounds on social media

• Why lunch can leave you feeling sluggish - and how to build meals that help with afternoon energy

This episode is packed with practical advice, myth-busting, and encouragement to help you make informed choices that work for your body and goals.

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]

In this episode, I’m sharing my honest thoughts on weight loss injections - the good, the bad, and everything in between.

I talk about where they can be helpful, who might genuinely benefit from them, and why they aren’t a magic fix. I explain the importance of building solid nutrition and movement habits alongside them, and why just “eating less” isn’t enough -especially if you care about your long-term health.

I also cover:

• Why using injections without proper nutrition can lead to malnourishment

• The risk of losing muscle (and what to do about it)

• Why food quality matters even more when you’re eating fewer calories

• The emotional pull of reducing “food noise”

• How working with a coach can support you through this process

Whether you're considering weight loss injections or just want to understand more about them, this episode is for you.

If you want support with building healthy, sustainable habits - with or without injections? Let’s chat about coaching. Just drop me a message on Instagram or via email at [email protected]

In this episode, I’m answering my client's questions about navigating fitness, food, energy and real life from their check-ins this week. Today I speak about topics from weight training and sugar cravings to travel tips and creaky knees. Here’s what we cover:

00:00 Introduction

04:02 How to increase your weights without compromising energy in everyday life

10:33 How to curb sugar cravings around your period
16:43 Is cortisol really causing belly fat and fatty liver, or is it just clickbait?

21:43 EMOM training: What to do if your reps take longer than a minute?

23:44 Thinking of getting up at 5am to exercise? Tips to make early workouts easier

33:16 Easy ways to increase your step count

41:53 Can skipping be a good alternative if I can’t get steps in during the day?

44:35 My knees are creaky and painful after squatting - any advice?

50:30 I’m going to Glastonbury next week – any nutrition tips for festivals or holidays?

Thank you for listening! I hope you find this episode really helpful. If you have any questions off the back of this podcast or would more information about my coaching and how to work with me, you can get in touch with me here:

Instagram.

Email: [email protected]

If you'd like to join my 5 Day Email Challenge, you can join here.

This week's Q+A podcast from my online clients. Today's topics are:

00:00 Introduction

04:31 Does walking a lot of steps each day as effective as doing a workout?

10:21 My lower back continues to be an issue, are there any movements I can do to support and strengthen the area?

16:47 What is the best way of tracking homemade food?

23:03 How much lettuce would count as your 5 a day, as it's so light weight?

27:07 Is it possible to lose weight whilst weight training? I feel like my arms are too big.

Thank you for listening to this episode, I hope it was really helpful! 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]

Discussing topics from my online client's check-ins, as well as giving tips for how to navigate current obstacles such as Bank Holidays and Half Term holidays.

00:00 Introduction

02:15 How to get back into the swing of things after a Bank Holiday weekend.

11:02 How to manage half term commitments and still make progress.

19:05 The power of prolonged consistency and how I can help, as well as how to work with me 1-1 if you need extra support.

25:21 Is it okay to swap equipment for some exercises in your workouts?

Thank you for listening, I hope this episode was helpful!

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'm answering questions + discussing topics from my online client's check-ins. Topics are listed below!

00:00 Introduction

06:12 Nutrition in moderation

12:04 Is it cheating to do the live follow-along workout instead of one of the programmed ones in the Everfit app?

22:12 Do you have any tips for mind-over-matter when doing a tough workout?

29:04 How can I get over the mindset of feeling behind when I haven't been able to workout to my full capacity due to an injury?

Subscribe to my FREE Nutrition workshop 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]

In this episode, I’m joined by Clinical Psychologist and transformational coach Dr Cara Childs, who brings a wealth of experience from her NHS career — and now works with clients in a powerful coaching capacity to help them improve their lives from the inside out.

We dive into some of the most common mindset challenges that get in the way of progress, especially for those of us who know what we should be doing… but just can’t seem to follow through.

• 💬 Cara’s journey from the NHS to coaching, and what drives her passion for helping others

• “I know what to do but I just don’t do it” — why clarity on your real goals and values is essential

• The stories we tell ourselves — how they shape our behaviours (and how to rewrite them)

• Why we should step away from self-criticism when we don’t act in line with our goals

We wrap up with where you can find Cara and how you can work with her if this conversation resonates with you.

🔗 Connect with Dr Cara Childs
Instagram: @drcarachilds
Email: [email protected]

🎧 Don’t forget to rate, review, and share if this episode helped you and if you have any feedback or questions for Cara that we could cover in a future episode let us know!

My weekly Q+A podcast with my online clients discussing the topics listed below!

ALSO: I am running a FREE nutrition workshop on Thursday 22nd May at 7pm and I'd love for you to join! Find out more and sign up here.

00:00 Introduction

07:15 Is it worth taking electrolytes after workouts?

11:25 Ideas to make salads tasty without adding lots of extra calories.

21:00 Does high heart rate release adrenaline and slow fat loss?

30:16 How to use my home barbell for movements such as squats?

37:11 My top tips to stay on track on holiday and afterwards.

In this Q+A episode, I'm talking about the power of small steps and doing what you can — especially when life throws you curveballs. Whether it’s dealing with change, navigating fat loss plateaus, or building lasting habits, this episode is packed with real questions and coaching insights to keep you moving forward.

In this episode:

01:00 Navigating last-minute changes and how to adjust your training plans without guilt.
07: 05 What happens when fat loss slows down, whether you need to lower calories further, and how to approach weekends with more freedom.
17:39 How long does it really take to form habits that feel second nature? And how long do people typically stay in a coaching space like Thrive?
30:42 Starting a new job, hitting the gym after time away, and how to ease nerves when walking into a new training environment.

Plus, I’ll point you to resources inside Everfit to support you — including the Doing What You Can audio, the Simple Nutrition Guide, and Meal Planner Ideas.

Want to find out more about coaching or working together?
📩 Email me: [email protected]
📲 DM me on Instagram: instagram.com/sc.fitness.pt/?hl=en

In this episode, we’re diving into one of the biggest challenges I see when it comes to nutrition - snacking. Whether you’re trying to lose weight or simply maintain a healthy, balanced diet, how (and when) you snack can make a huge difference.

I’ll walk you through 3 practical tips I give my clients - and follow myself - to help take the guesswork (and guilt) out of snacking.

You’ll leave this episode with simple strategies you can start using today — no tracking apps, no overthinking, just realistic habits that actually support your goals.

If you'd like to get in touch with me to ask any questions about this podcast, or find out more about working with me, you can contact me below:

Email: [email protected]

Instagram: @sc.fitness.pt