You know what to do when it comes to healthy eating - but doing it consistently? That’s the hard part.

In this episode, I’m sharing what’s really helped both me and my clients build long-term consistency with nutrition (even when life is busy, motivation is low, or a weekend goes off track).

If you'd like to chat more about my podcast, ask any questions to talk about my coaching programs, you can contact me anytime here:

Email: [email protected]

Instagram: @sc.fitness.pt

Welcome to my weekly Q+A episode answer questions from my client check-ins! Here are this week's topics.

00:00 Introduction

05:10 – Glute/Hamstring Imbalance After Running or Workouts
We talk about what might be causing one side to feel tighter after training or running. Should you stretch or strengthen more on one side? And how do sports massage, single-leg movements, and heavier loading play into this?

13:42 – What To Focus On When Exercise Isn’t Possible
If you’ve got a busy week or you’re under the weather and workouts are off the cards, is dialling in your nutrition the best option? I share how to stay consistent without letting the week throw you off entirely.

21:11 – Using a Barbell With Thrive Workouts

Thinking about upgrading to a barbell setup at home? We explore how to safely and effectively swap goblet squats and other dumbbell movements for barbell variations in the Thrive program, and how this can support your strength goals.

Got a question for the podcast? Want to know more about my coaching? Contact me below:

👉 Email: [email protected]👉 Instagram: @sc.fitness.pt👉 Join my Email List: Get exclusive tips and updates here

My doors are currently open to my new:👉 Coaching Program – Thrive Accelerate: Ready to build strength, stay consistent, and feel good in your body again? Learn more here.

My weekly Q+A episode answer client questions, which are all listed below. Enjoy listening and I hope you find this episode helpful!

00:00 Introduction

04:54 Navigating Energy Fluctuations
We chat about the ups and downs of energy levels, how they can affect your motivation and progress, and what to do when your body isn’t matching your expectations.

12:00 Can You Change Your Set Point Weight?
I dive into the set point theory, why your body might resist weight changes, and whether it’s possible to shift your “default” weight range with a sustainable approach.

17:40 Supporting Your Lower Back & Core in Everyday Life
Tips for protecting your lower back, engaging your core properly, and moving more mindfully — especially when life involves things like fencing, toddlers, or both!

24:30 How to Lose Weight Without Drastic Measures
We talk about steady, sustainable weight loss, realistic calorie targets, and how to feel confident heading into summer (including pool parties and wedding season) without extreme dieting or guilt.

For more information about my coaching and how to work with me, you can get in touch with me here:

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

Email: [email protected]

My weekly Q+A episode answering questions from my online clients. Topics are listed below, hope you enjoy this episode!

00:00 Introduction (and how to approach the Easter holidays whilst still making progress).

07:00 How not to feel overwhelmed by all the healthy habits you want to do each day.

13:32 Getting back to training after a break and how your muscle memory works.

16:29 Advice for tracking food intake without tracking calories to help aid weight loss.

30:27 Is there a way to work out the optimal amount of sleep for you as an individual?

36:29 Do tinned tomatoes count as a portion of veg?

37:51 I would like to get back into running - where to start?

40:48 How long should a weight loss phase last for and what to do during this phase?

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 client's this week:

00:00 Introduction

03:02 Quick high protein breakfast suggestions.

08:35 Are marketed protein products (bars, shakes etc) really worth it? Can you achieve better servings of protein from natural sources?

12:54 Should you change your goal once you've achieved your original one? How often should I think about goals?

20:44 Do you have any advice for the days of the menstrual cycle where you feel more hungry and the cravings are stronger?

27:24 As as veggie I’m slightly struggling with protein intake, and when I look at some veggie protein it’s then high calories - do you have any top suggestions?

34:36 I’d like to know your thoughts on BMI and whether it’s a useful measurement. I’ve heard before that muscle can increase your BMI but I don’t know if that’s true?

40:34 What is the difference in effect between a standard plank and a high plank?

41:58 I’m away this weekend and won’t have access to weights / gym…is it beneficial to do the live workout with just bodyweight?

Thanks for listening! I hope you found this episode useful.

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]

A short podcast episode to help you get out of the cycle of always starting your healthy habits on Monday.

Topics covered include:

• The problem with the "Start Again Monday" mindset

• Why consistency, not perfection, is the key to progress

Q+A episode answering questions from my online clients. Questions / topics are as follows:

00:00 Introduction

07:05 Why do I feel like I’ve started my fitness journey again and put on weight?

18:17 Balanced eating when there are other factors involved (unwell etc) and impact on energy levels

26:43 I’ve been calorie counting for a while and lost 6kg. I think now I’m maintaining weight as it’s been consistent for 2 weeks. I’m not desperate to lose more weight, as I can feel other physical benefits and changes. I was wondering whether there is a recommended period of time to maintain weight, before looking at decreasing calories again?

38:51 I tried protein shakes, but my stomach doesn’t seem to like them - is that normal?

44:00 Can eating more protein make your trumps smell?!

I really hope you find this episode helpful! If you'd like to give any feedback or ask questions for future podcast episodes, 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 more information about my coaching and how to work with me, you can find more info here:

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

My weekly Q+A episode answering questions from my online client's check-ins. Topics are as follows:

00:00 Introduction

04:19 Is there anything I should be doing to help my lower back aching after gardening.

08:50 Books about nutrition recommendations.

13:00 What, if any, correlation is there between weight fluctuations and our menstrual cycles? 

18:55 How quickly can you see progress and is weighing yourself a good way to measure this? Motivational chat!

29:35 If by the end of the day, you've not stuck quite as well within your calorie deficit, should your prioritise staying within the deficit or hitting the protein goal?

38:25 Struggling to make healthy food choices on the weekend when the rest of the family are around and eating different things.

43:58 How to add in a third weekly workout on the Thrive program.

47:17 Advice on the best kettle bell to buy when you're ready to upgrade from 5kg dumbbells.

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 weekly Q+A podcast answer questions from my online client check-Ins. Topics this week are:

00:00 Introduction

03:21 What would you recommend eating following a run / workout?

07:00 Tips for how to approach food when you don't feel like meal planning / cooking, or can't be bothered to cook.

12:59 Tips to help you improve your lunges.

18:50 What is the best day to break down a long-term goal such as weight loss? What mini goals would be helpful to achieve this?

29:06 Tips for exercising when the kids are present.

32:45 What does 'extra coaching' actually look like?

39:50 What are the benefits of fasting?

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 weekly Q+A podcast for my online clients, covering topics and questions that came up in their check-ins this week. Topics are listed below!

00:00 Introduction

04:18 Advice on eating/fuelling before workouts to give you extra energy.

09:27 Tips for planning/logging/sticking to calorie goals.

21:45 Do you recommend cooking with an oil-spray instead for reducing calories?

24:31 Is it normal to find it harder to exercise when you're on your period? Do you have any tips for not getting yourself down when you're finding things harder in general?

33:01 Can you share your tips for picking a meal-deal?

40:35 When you ask on one of your forms “do you need extra coaching” what would that look like? So for instance if I said yes to that question, what would you do / I do? 

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]