In this episode, Kellie chats to a former client Dean Jacob.

Dean came to Kellie looking to lose weight, increase fitness, and change his lifestyle.

He started Kellie's 8-week program weighing 392 pounds and finished it weighing 348 pounds, a fat loss of 3 stone and 2 pounds in just 8 weeks.

As of today, which is 6 weeks since Dean finished Kellie's program, he weighs 327 pounds, a total fat loss of 4 stone and 9 pounds in just 14 weeks. 

What's even more impressive than the weight loss, is how Dean's mindset shifted throughout the 8 weeks, and how differently he looks at health and fitness now. He can finally enjoy his lifestyle while still losing weight and hitting his long-term goals in the process.

If you want to know how to lose weight the right way, give this episode a listen! It will be sure to pull on the heartstrings in some parts and have you in knots of laughter in others! 

To keep up to date with Dean and how he's doing give him a follow on Instagram, his handle is https://www.instagram.com/deanjacobmentalist/

In this episode, Kellie talks about why being consistent is more important than being extreme when looking to achieve a goal. 

Kellie discusses:

- Why we are creatures of extremes.

- Why an average plan followed consistently, is better than an extreme plan not followed at all.

- Why fad diets and quick fixes are just forms of being extreme, and why they don't work in the long-term.

- Breaking the binge-restrict cycle.

- The rock analogy: explaining how consistently working away at a specific goal will yield big results over time.

- The Olympians mindset.

- Nothing worth having is going to happen overnight.

- The cream rises to the top! 

If you love someone, share this podcast with them!

I honestly mean it when I say, this episode could change a life!

In this episode Kellie discusses: 

- Your inner circle and what this term actually means.

- Where inspiration should stem from.

- Some examples of the people who inspire Kellie, and the reasons why they inspire her.

- The evolution behind why we strive to be liked by everyone, and why this concept is so outdated.

- It's okay to fight for someone who loves you. It's not okay to fight for someone to love you. There’s a huge difference.

- The persona cannot receive love, it can only receive praise.

- If you live by other people’s compliments, then you’ll die by their criticisms. Life is too short to sacrifice your dreams to fit in.

- We are hardwired to seek external validation, appreciation, and praise. Why we need to change this and avoid passing it on to our children.

- Advice you can use going forward to help you with your self-worth.

This episode is heavily focused on mindset. It focuses on the mindset of breaking the chains of restriction we can find ourselves in by having so many self-limiting beliefs.

Kellie talks about how many of us hold ourselves back with self-limiting beliefs.

She discusses common self-limiting beliefs among the population, and how you can work through these to succeed in the aspects of life you always told yourself you couldn't.

Kellie talks about questioning your beliefs to break these self-imposed prisons we cage ourselves in.

She talks about how these self-imposed prisons are boundaries we set ourselves, they are set by nobody else!

There are many key points in today's episode that you can start working on straight away to build a happier, healthier you.

In this episode Kellie talks about living in lockdown, and discusses different ways to help you get through it!

This episode is broken down into the 4 following headings:

1. Nutrition - Things you can do with your nutrition to help improve your mood, energy levels, and overall wellbeing.

2. Exercise - Simple ways to implement exercise into your daily routine, and how this can help you get through lockdown.

3. Sleep - why sleep is so important, and tips that you can implement straight away to improve your quality of sleep, and ultimately your overall health.

4. General tips - General everyday things you should be doing, and things you shouldn't be doing, that will help you get through lockdown.

Enjoy!

In this episode, Kellie looks at many common nutrition and training myths and validates them as being true, or busts them as being false! Kellie also explains the science and mindset behind why the myths are true or false!

The common nutrition and training myths Kellie covers in this podcast are:

- Carbs make you fat?

- The less you weigh, the fewer calories you need?

- Intermittent Fasting makes you burn fat quicker?

- Specific times of the day are more beneficial for training? 

- Eating late at night will make you fat?

- Having your period can affect your weight on a scale?

- Ket diets are the best for fat loss?

- You need to use weights to tone up?

- Breakfast is the most important meal of the day?

- Aim to eat 1g of protein per kg of body weight?

- Push-ups are not good for your womb?

You do not want to miss this episode... Enjoy!

In this episode Kellie lets you in on the secrets behind successful goal setting, and how to actually achieve those goals you've always wanted to!

Kellie discuss:

- How to avoid over-expecting and under-delivering

-Being specific: writing down goals, having a timeframe and having a metric for success

- Having an accountability calendar and how to fill it in

- Investing money in your goal and how this can help

- Always having something in the calendar to work towards

- Getting family and friends involved

- Rinse and repeat

- Consistency is key!

In this episode Kellie runs through all the different approaches to nutrition and training that can be taken over the Christmas period.

Kellie discusses:

- Choosing your suffering 

- The two extreme approaches

- The 'meet in the middle approach"

-The approach Kellie takes herself, and would recommend you take over Christmas

- An overall picture of how Kellie's Christmas is structured and what her day-to-day activities look like 

- New Year resolutions and how to actually make resolutions that are achievable and will last

- Why Kellie's clients are already at an advantage coming into the New Year! 

In this episode Kellie takes a deep dive into  the best practices to use in order to structure your daily nutrition effectively! 

Kellie discusses:

- The 3 types of nutrition categories you can fall into when looking to achieve your goals 

- How many meals you should have per day and what macro- and micronutrients you should be consuming

- An idea of meal times that you can apply to your day

- Intermittent fasting (pushing out breakfast)

- How to factor snacks into your day and why you should consume the snacks you enjoy the most

- Some alterations of this general nutrition advice that might work better for you, if you have a crazy lifestyle

- How to increase protein consumption for anyone who is finding it difficult, or anyone looking to build muscle

- General protein requirements for each individual

- Why it's so important to hit your protein requirements

- TREAT MEALS and how you can factor them into your weekly lifestyle!! 

This episode takes a deep dives into the 4 ways we burn calories.

In this episode Kellie discusses:

- BMR (Basal Metabolic rate) and on average the percentage of calories expenditure this has on the body

- NEAT (Non-Exercise Activity Thermogenesis) and on average the percentage of calories expenditure this has on the body

- TEF (Thermic Effect of Food) and on average the percentage of calories expenditure this has on the body

- EAT (Exercise Activity Thermogenesis) and on average the percentage of calories expenditure this has on the body

Kellie also talks about how you can easily increase your calorie expenditure daily, helping you to get into a calorie deficit and therefore helping you to lose weight.... if that's your goal of course! 

Kellie simplifies each topic in order for you to easily understand them, and also explains how you can easily implement them into your life!