In this final episode before our summer break, I’m sharing a topic that’s on everyone’s mind right now — how to actually enjoy your holiday without undoing all your progress or falling into the guilt cycle.

Whether you’re heading away for a weekend or a few weeks, it’s totally possible to relax, enjoy the food and drinks you love and return home feeling great — not like you need to “start over.”

Inside this episode, I’ll walk you through my 3-step strategy to holiday intentionally, not perfectly:

✨ Step 1: Set your intention before you go — with practical questions that’ll help you feel your best both during and after your trip.
✨ Step 2: Choose 2–3 simple strategies that feel doable for YOU (like keeping breakfast high-protein or setting a step goal).
✨ Step 3: Set yourself up for a smooth return so you’re not crashing back into real life.

I also share:

Tips from members who’ve used this method successfully

This episode is for you if:

🎧 Resources mentioned:

🌞 Grab your free cheatsheet here

🛒

✨ Become a Fit Positive member to take part in our 6-week summer challenge, Reflect. Revive. Reset, starting July 7th!

We're offering 🎉 20% off your first month 🎉 when you enter code ☀️ SUMMER25 ☀️ at checkout!

Let’s stay connected over summer!👉 Follow me on Instagram @fitpositive.ie for behind-the-scenes from France, daily tips, and simple summer swaps to keep you feeling your best.

🎙️ Thanks for listening, and see you again in August!

Have you ever felt like you’re doing everything right — eating clean, watching your portions, hitting your workouts — but your body just isn’t responding the way it used to? You’re not alone. And the answer might not be to push harder… but to phase smarter.

In this episode, I’m walking you through the powerful concept of nutrition phasing — a long-term, sustainable strategy that helps you align your food with your goals, hormones, and season of life.

In this episode we cover:

🔁 Why most women get stuck in a constant yo-yo diet loop (and what to do instead)
⚖️ The four key phases of nutrition: Maintenance, Fat Loss, Reverse Dieting, and Surplus
🧠 How to know which phase you should be in right now
💥 Why phasing protects your metabolism, hormones, and sanity — especially in midlife
📅 How to structure your year around smart, realistic goals

Whether you want to lose body fat, build lean muscle, or just feel more in control of your nutrition, this episode is your roadmap.

📎 Resources Mentioned:

📲 Calorie & Macro Calculator

📄 Download the Nutrition Phasing Cheatsheet

💪 Join the Fit Positive Empowered program

📲 Follow me on Instagram: @fitpositive.ie

Loved this episode?
Leave a rating and review — or share it with a friend who needs to hear that sustainable results are possible in midlife.

And let me know on Instagram what resonated with you!

In this episode, we’re tackling one of the most common struggles I hear about from women in midlife: sugar cravings.

You know how it goes...
You’re eating well, staying on track, and then — boom — that afternoon slump hits.
Chocolate starts calling your name, and suddenly you’re knee-deep in biscuits, wondering what happened.

But here’s the truth: It's not your willpower.
Cravings don’t mean you’re weak or failing — they’re a signal, and in today’s episode, I’m helping you decode what they’re really telling you.

In this episode, we cover:

If you've ever thought, "I was doing so well… until the sugar cravings kicked in," this one’s for you 💛

✨ Mentioned in this episode:

🔗 Ready to stop the cycle and feel in control again?
Tap “Follow” and share this with a friend who struggles with cravings too.

In this inspiring and down-to-earth conversation, I’m joined by my friend and fellow coach, Ruth MacFit — a powerhouse of empathy, practicality and no-nonsense advice for women in midlife.

🔥 In this episode:

We talk about what it really looks like to feel fitter, stronger, and more confident in your 40s and beyond — not through perfection or extremes, but by embracing imperfection, keeping things simple, and rewriting the stories we’ve been told about who we are and what we’re capable of.

This episode is all about real talk between two women who’ve been through the ups and downs themselves, and who coach other women through the same.

• Ruth’s powerful story — from burnout to balanced strength

• How to spot self-sabotage and gently move past it

• What Ruth calls her “no crap cake” philosophy — and how it helps women ditch guilt and all-or-nothing thinking

• The simple habits that keep her grounded through neurodivergence, parenting and running a business

• What women who succeed in midlife really have in common (spoiler: it’s not perfection)

• Where Ruth sees her own health and fitness heading in the next 20–30 years

👭 About Ruth:

Ruth MacFit is a fitness and mindset coach for women who are done with extremes. Her approach is rooted in empathy, evidence, and empowering women to understand themselves better — without judgement or overwhelm.

You can learn more about Ruth and her coaching at 👉 https://www.ruthmacfit.com

Follow Ruth on Instagram

Or catch her podcast, The Ruth MacFit Podcast

✨ Connect With Us:

• Follow me on Instagram: @claire.farrell

• Learn more about the Fit Positive Method: www.fitpositive.ie

🎧 Enjoyed this episode?
Please leave a rating or review — it helps more midlife women find this podcast and get the support they deserve 💜

Sleep can feel like a full-time job in midlife — and one you're constantly failing at. Whether it's lying awake with racing thoughts, waking up at 3am and not getting back to sleep, or dragging yourself through the day despite a “full night’s sleep,” you're not alone.

In this episode, I break down why sleep gets harder during perimenopause and beyond — and more importantly, what you can actually do about it.

You’ll learn:

• 🧠 Why your hormones (like oestrogen, progesterone and cortisol) mess with your sleep

• 😩 The most common sleep disruptors in midlife — and how to fix them

• 🌙 Simple techniques to fall asleep faster, stay asleep longer, and feel more rested (even with broken sleep)

• 📱 What to do about spiralling thoughts, screen time, snoring, and those pesky 3am wakeups

• 💤 My one go-to tip that works for nearly every sleep issue I see in my clients

• 🧃 Plus: the truth about magnesium, melatonin, night-time toilet trips, shift work and more!

If you’ve been waking up tired, frustrated, and not feeling like yourself, this episode is your permission slip to stop blaming yourself and start making sleep easier.

Links and Resources:

• 🧘‍♀️ Download the Fit Positive Sleep Cheatsheet for practical tools and tips covered in this episode

• 📱 Get the Fit Positive App with daily movement, meal ideas and mindset tools that support better sleep

• 💬 Share this episode with a friend who’s up at 3am too — and tag me on Instagram if it helped!

Timestamps:

0:00 – Welcome & why sleep matters3:15 – Why midlife hormones mess with sleep7:00 – Real-life questions from listeners14:30 – The biggest sleep disruptors I see24:00 – Simple tools to start sleeping better tonight28:30 – My final thoughts (and a calming breathwork tip!)

✨ Don’t forget to subscribe, leave a review, and share with a friend who’s struggling with sleep — because none of us need to navigate midlife alone.

Feel like your body is working against you in midlife — especially when it comes to weight?

You’re not imagining it. But you’re also not broken.

In this episode, I break down exactly what’s happening to your body during perimenopause, why fat loss feels harder than it used to, and most importantly — what you can do to take back control.

We’ll cover:
🔹 What perimenopause really is (and when it starts)
🔹 Why your usual workouts and diets aren’t working anymore
🔹 How fluctuating hormones like oestrogen, progesterone, and insulin affect fat gain
🔹 The real reason so many women gain weight around their middle
🔹 What HRT can and can’t do — and how to know if it’s right for you
🔹 5 evidence-based strategies that support fat loss in midlife
🔹 Why the Fit Positive Method works (even when other things haven’t)

🎧 Whether you're already in perimenopause or just starting to notice the shifts, this episode will leave you feeling informed, empowered, and ready to take action — without extremes.

—
🛍️ Join the Fit Positive Membership
🎁 Use code PODCAST20 for 20% off your first month

—

If you enjoyed this episode:
📲 Share it with a friend who needs to hear it
⭐ Leave a quick review on Spotify or Apple Podcasts
📸 Tag me on Instagram — I love hearing what resonates with you!

Let’s get leaner, stronger and more in control — together. 💪

Social season is in full swing — weddings, birthdays, barbecues, weekends away — and if you’ve ever felt like your fitness and nutrition goals go completely out the window during these events, you’re not alone.

In this episode, I’m talking about a challenge that comes up all the time with my Fit Positive members: how to enjoy social events without undoing your progress or falling into the all-or-nothing trap.

We’ll cover:

Why self-sabotage happens (and how to spot it early)

How to set realistic expectations for yourself — without guilt or restriction
The mindset shift that helps you stay consistent without being perfect
Simple nutrition, movement, and mindset strategies that actually work
How to navigate weddings, weekends away, and nights out without starting over every Monday

Whether you’ve got a full calendar of social events or just want to feel more in control around food, drinks, and busy social settings — this one’s for you.

📩 Links & Resources Mentioned:

➡️ Free cheatsheet: How to Avoid Self-Sabotage at Social Events
➡️ Join the Fit Positive Membership
✨ Use code PODCAST20 for 20% off your first month
➡️ Follow me on Instagram: @fitpositive.ie

Feel like you’re doing “all the right things” but still struggling with stubborn weight, sugar cravings, or low energy in midlife?

This episode is for you.

Today, I’m breaking down how to eat for fat loss without dieting by balancing your macros — protein, carbs, and fats — in a way that works with your midlife physiology, not against it.

We’ll cover:

• Why dieting stops working in perimenopause

• The role of oestrogen in blood sugar regulation (and how to avoid the “roller coaster”)

• A simple breakdown of macros and how to balance them

• Why macro-balanced meals are essential for fat loss, energy, and mood in midlife

• A 3-step roadmap to get started today

Whether you’re brand new to macros or just want to stop second-guessing your meals, this episode will give you the clarity and confidence to fuel your body — not deprive it.

💡 Free Resources I Mentioned:

• [⁠Macros 101 Guide⁠] – easy-to-follow guide to calculating and tracking your calories and macros for accelerated results.

• [⁠Macro Calculator⁠] – figure out your personalised calories and macros

💪 Want More Support?

Inside the Fit Positive Membership, you’ll get:

• Custom macro targets

• A meal planner with delicious macro-balanced recipes

• Strength workouts tailored for midlife

• Coaching from me and the support of our amazing community

✨ Use code PODCAST20 for 20% off your first month – fitpositive.ie

If this episode helped you, please share it with a friend, leave a review, or tag me on Instagram @fitpositive.ie — I love hearing what resonated with you!

Until next time — fuel well, stay strong, and have an amazing week. 🎙️

Cx

If you're in your 40s or 50s and still relying on cardio to stay fit, this episode is your wake-up call.
We're diving deep into why strength training isn’t just helpful in midlife — it’s essential.

In this episode, I share:

Resources mentioned:

Giveaway

Try a free Fit Positive workout to get you started! This is a full body circuit that you can do with dumbbells and a mat, or even as bodyweight only!

Let’s Stay Connected

Follow me on⁠⁠ Instagram ⁠⁠for daily tips, inspiration, and support on your midlife health & fitness journey!

Want to work out with me? Join the ⁠⁠Fit Positive Membership⁠⁠ and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast! 

Thanks for tuning into the Fit Positive Podcast! See you next week!

Think you need brutal workouts to lose fat in midlife? Think again.
In this episode:

I share why daily steps are one of the most underrated (and powerful!) tools for fat loss, energy, and stress management — especially during perimenopause and beyond.
I’ll walk you through why walking beats extreme cardio, how it impacts your metabolism and hormones, and exactly how you can start building more movement into your busy day without the overwhelm.
If you’re tired of complicated plans and ready for something simple and sustainable, this one’s for you!

3 Key Takeaways:

• Daily movement matters more than extreme workouts. Consistent steps can create a big impact on your fat loss and overall health.

• More is better, but small wins count. You don’t need 10,000 steps on Day 1 — even a few hundred extra each day can move the needle.

Resources Mentioned in this episode:

• The Glucose Revolution by Jesie Inchauspe, a book on glucose regulation. Jessie is also very active on Instagram at Glucose Goddess

Let’s Stay Connected

Follow me on⁠ Instagram ⁠for daily tips, inspiration, and support on your midlife health & fitness journey!

Want to dive deeper? Join the ⁠Fit Positive Membership⁠ and use code PODCAST20 for 20% off your first month, a little gift to celebrate the launch of my podcast! 

Thanks for tuning into the Fit Positive Podcast! See you next week!