Start your 2025 empowered. ✨

To our amazing followers, this little gift is for you. 🌟 Join us for a calming, uplifting mindset talk with Lotte, designed to ground you and bring you back to a place of empowerment. Thank you for being with us on this journey. 

Wishing you all a Happy New Year! 

🎄 The Pressure of Christmas 🎄

In this episode of the Elite Transformations Podcast, Lotte and Rich share how to navigate the busy holiday season with ease and joy. From simplifying expectations to staying calm and connected, they offer practical tips to help you focus on what really matters this Christmas.

Tune in for advice to make this season a little lighter—and a lot more meaningful!

Welcome to the Elite Transformations Podcast! In this festive episode, ‘Tis the Season to Maintain,’ Lotte and Rich tackle the chaos of mince pies, mulled wine, and packed schedules with a light-hearted take on staying healthy and sane through the holidays.

They chat about:

• Mindset Magic: Why balance beats perfection.
• Practical Tips: Mini workouts and gracefully skipping that third mince pie.
• Self-Compassion: You’re enough, even if your trousers feel a bit snug.

Tune in for a joyful guide to thriving this holiday season!

Picture this: It’s a rainy Tuesday, and you’re dragging yourself to the gym out of obligation. The treadmill looms ahead, uninspiring and monotonous. Sound familiar?

In this episode of the Elite Transformations Podcast, Lotte and Rich explore how to rediscover joy in movement. With relatable stories, practical tips, and a dose of laughter, they peel back the layers of guilt and expectation to reveal a way of approaching exercise that feels as refreshing as a crisp woodland walk. Tune in to learn how to reclaim the joy of movement, embrace the process, and leave behind the treadmill of “should” for something that truly makes you smile.

In this episode of the Elite Transformations Podcast, Lotte and Rich tackle the eternal debate: Discipline vs. Motivation. As the dark, cold nights set in, staying active can feel harder than ever—but don’t worry, we’ve got you covered.

Join us for a lively chat on how to keep moving when motivation is nowhere to be found. We’ll share practical tips like finding joy in the little things—whether it’s your favourite cozy coat or a beanie that makes you feel unstoppable. Plus, Rich reveals his ultimate treadmill hack (hint: it involves movies) to stay consistent, even when the weather screams “hibernate.”

This episode is packed with humour, authenticity, and actionable advice to help you stay disciplined, find balance, and embrace the season. So grab your tea, coffee, or hot chocolate, and let’s beat the winter blues together!

In this episode, we explore how the language we use around food and ourselves impacts our health journey. We’ll cover topics like avoiding "good" vs. "bad" food labels, the power of nourishing habits over punishing ones, and how to create a more positive relationship with food. Learn how to reframe your thinking, find joy in your choices, and embrace long-term sustainable health practices that don’t involve restrictive rules or guilt.

In this episode of Elite Transformations, Rich and Lotte discuss practical strategies for managing your calorie intake throughout the week, especially when weekends often bring social events and temptations. Learn how to create a sustainable approach to fat loss and maintain your progress without sabotaging it during your days off. From planning ahead and adjusting your calorie deficit to understanding natural weight fluctuations, this episode will help you balance flexibility with consistency for long-term success.

In this episode, Rich and Lotte dive into the power of habit stacking and how it can help you create lasting, healthy changes in your life. They explore the process of adapting current habits, the importance of small, sustainable steps, and share examples of how stacking healthy habits can transform your physical and mental well-being. Whether it's improving your nutrition, fitness, or overall lifestyle, learn how effective yet tiny adjustments can lead to long-term success.

In this episode, Rich and Lotte explore food behaviours and the influences on our eating habits. They discuss how our senses, environment, and social context impact food choices—often leading to unintentional consumption. From dealing with peer pressure to emotional triggers like boredom and stress, they share insights on how to become more mindful of eating habits. Learn practical tips to build awareness of your own behaviours and make healthier food decisions, even in challenging situations.

In this episode of the Elite Transformations podcast, we break down various dieting strategies for reducing body fat, exploring both tracking and non-tracking approaches. From detailed food diaries and protein-only tracking to intermittent fasting and low-carb days, we cover the pros, cons, and suitability of each method. Whether you're new to dieting or looking for an approach that fits your lifestyle, this episode offers a comprehensive guide to finding the right path for your weight loss journey.