It's something I call 'The December Dip'. It usually happens this time of year for various reasons, and it's something that is affecting my clients.

We're working through it in various ways and I decided to put together this list to help.

In the episode there are 5 practical ways to get something done to work towards your fat loss and fitness goal that DO NOT require motivation.

Also I get interrupted and scared out of my wits by the window cleaner about half way through so enjoy that!

Any questions please let me know @melissagracept

If you're ready to embrace your January motivation then apply for coaching here

Than you for listening

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I know this time of year presents it's own set of challenges for anyone working on a fat loss goal so I have put together this episode to help!

In todays episode I discuss 5 methods to navigating the festive foodie season with confidence, without making huge sacrifices and without overwhelming rules.

Everything from saying no to Aunty Helen and being firm with your portions.

Pssst. These are actually 5 of 10 steps I have put together in a handy guide. DM me 'FESTIVE' on Insta if you'd like me to send you the full guide (It's free of course!)

Thank you for listening, any questions my DMs are always open.

If you'd like to get ahead of your fat loss goals for next year and join me for coaching then head to my website - www.melissagracept.com

Thank you, have a lovely day

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In todays episode I cover:

How to tackle snacking if it's getting in the way of your fat loss goal.

How to navigate portion sizes without being left feeling hungry.

Then the biggie - 'I know what I need to change about my eating habits, I just don't do it.'

If you've any questions about fat loss, nutrition etc then drop me a DM over on insta @melissagracept

I will be more than happy to help.

Thank you for listening,

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This weeks episode is a different one - it's a bit personal but I believe in sharing so here we are.

I had surgery 5 weeks ago to remove a giant cyst on my ovary.

I don't into the gory details, this is more focussed on my ongoing recovery.

- Specifically, the plethora (good word) of feelings I have, how it has impacted my routine, what I can and can't do yet and how that feels.

- As someone who is active, and moves things for a living, it's a challenge so there's that.

- I discuss my change of perspective and shift in my goals.

-I also nearly knock my water bottle over at some point so enjoy that.

Let me know if you've been through, or are going through something similar or just want to talk about your feelings!

I'm here @melissagracept

Thank you for listening, normal episodes will resume next week

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Well well well.

I've only gone and created a 6 week group programme for everyone who wants to end the year on a massive high!

In this episode I'm telling you:

What it is, who it's for, what it isn't and how much it is. (There's an early bird offer!)

This isn't a programme just to get you to Christmas, I'm going to help you navigate the entire season, parties, nights out etc. Plus the weird bit between Christmas and NY when nobody knows what day it is (this is often where the struggle sets in isn't it!)

You will lose some Ibs, get fitter, feel your best and have an absolute hoot! What a way to end the year.

Tinsel is optional but thoroughly encouraged.

I hope you'll join me - here's the link for more info and to get signed up - SIGN ME UP

See you on Monday 20th!

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I did an Instagram poll on this recently and a lot of people said that weekend weight gain was something they worried about and how it affected their progress.

This is something that will be very relevant during the up coming party season.

I've covered two main things here:

1 - Why you DON'T need to worry about a scale fluctuation on a Monday.

2 -Practical, actionable tips on how to help yourself make mindful choices and still enjoy yourself.

There is NO reason you can't still lose body fat whilst enjoying your weekends.

If you're enjoying the podcast then please leave a review or rate. It's HUGELY appreciated let me tell you!

If you've any questions about weekend weight gain then I'm in my inbox @melissagracept

Thank you for listening

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I am VERY passionate about helping people have fun with fitness so I thought it was high -time I did an episode about it.

Here we have it, A 3 step guide to having fun with fitness.

First I'm telling you why this is important and what a difference it makes.

Covering the main points:

1 - What NOT to do.

2 - The importance of changing your mind and not marrying the method.

3 - How a bit of friendly competition helped my client add an extra 20k steps to her week!

PLUS some exclusive info about the next 5 Day Challenge IYKYK.

I hope this helps and inspires you to find your spark of exercise joy!

If you're ready to embrace fun fitness and fat loss that lasts - head to my website and apply for coaching I have spaces available right now and I want you to have them.

To check out more of my content etc and see what I'm about - @melissagracept on Insta.

Thank you for listening.

Have a wonderful week

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This is my favourite episode so far because it comes off the back of a poll I did on my socials, it has been inspired by the very people I want to help.

I asked 'If you currently have a weight loss goal - which best describes you' and 'I know what to do, I just struggle doing it' was the clear winning option.

This is something that resonated with SO many people and I have all the tools to help you with this.

I cover - 3 practical tips to help you break down those barriers and get those wheels in motion - all things I know work because I use them with my clients. Particularly number 3.

Let me know what you think and if you're ticking some of the boxes mentioned then YOU are who I want to work with. I have coaching spaces available right now and I want to help you go from 'knowing' to 'doing'.

If you want to chat about coaching I'm on insta @melissagracept or check out my website to apply directly www.melissagracept.com

Thank you for listening

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Welcome.

If you're busy, and you find it tricky to stick to a workout routine, then this is for you.

This weeks episode was inspired by some recent work I've done with one of my coaching clients, and how she feels like she finally has a routine she can stick to. As a busy mum of 2, having her own business and lots of other responsibilities, it's been up to me to help her create a realistic, enjoyable routine.

In this episode I go over some of the points we've actually worked on, including 2 crucial mindset changes you can make which are game-changing!

As always, I'd love to know what you think and if this helped at all. Drop me a DM @melissagracept or if you're enjoying the podcast please consider leaving a review because it means the world!

Thank you for listening

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Todays episode covers three main things.

1 - How I approach coaching nutrition for fat loss with my online coaching clients and why it works.

2 - What I don't do and why.

3 - 5 Top tips for tackling your nutrition for fat loss.

It's a jam packed episode and I hope you find it helpful!

If you've any questions or feedback - reach me on Instagram @melissagracept

Also please forgive the background noise, I didn't realise the 3D printer was so loud. Let's just pretend it adds to the ambience!

Have a lovely week

Thank you for listening

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