Today's episode isn't about calorie deficits, or workouts or step counts but it does cover 3 fundamental truths about fat loss.

I'm covering 3 things that you should know about long term fat loss that are much more mindset based.

1 - How to embrace imperfection.

2 - How long it will actually take to lose weight - (longer than you think)

3 - A very overlooked point about how it FEELS to go through a weight loss journey.

As always, if you have ANY questions about the episode, about fat loss then I'm happy to answer in my DMs over at @melissagracept

If you're ready to ditch the yo-yo dieting cycle I have limited spaces for coaching available right now to start in October - head over to www.melissagracept.com for more info and apply!

Thank you for listening

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Today's episode is a little bit different. I have answered 3 questions that have come up over the last few weeks for some of my clients during check ins.

I'm answering:

1 - Is cardio or weights better for fat loss?

2 - How do I stop late night snacking?

3 - "I know what to do, I'm just not doing it."

I'm sure some of these will resonate with any of you that have a fat loss goal or have come up against these problems before.

If you have any questions about todays episode or any questions about fat loss you'd like me to answer in future episodes - drop me a DM @melissagracept.

If you'd like to apply for once of the spaces for 1-1 Online Coaching starting in October - then head to my website and apply! All the info about what you get and prices etc is here too.

Thank you for listening

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In todays episode I discuss the benefits of changing your 'dieting' mindset and embracing the lifestyle change.

If you've dieted on and off then you're probably used to working with set time frames or losing weight as quickly as possible.

Also understandably by now you're probably sick and tired of losing the weight and putting it back on so you want it gone and quick.

However - instead of rushing to get it all off, there are HUGE benefits to taking it slowly, making adjustments and changes that LAST.

(You'd never have to start another diet ever again)

That is what I, fairly passionately, discuss (because lifestyle change is what I coach my clients on)

Also you can hear near the end where I whacked my hand on the desk - which tbh was bound to happen because I gesticulate a LOT.

If you've any questions at all, about this topic or about coaching with me, pop me a message @melissagracept or check out my website for all the info you need about working with me.

Thank you for listening

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This weeks episode is the answer to a question one of my Do It For You (DIFY) ladies had in the FB group earlier this week.

Does meal timing matter?

Does eating late at night mean you'll gain weight?

I've unwrapped this today (it's a yes/no answer) and also discussed how helpful it is to get to know your own eating routine and habits if you want to make lasting change.

Let me know what you think to the episode and if you have ANY questions at all drop me a DM @melissagracept and I will happily help.

Thank you for listening

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In this episode I discuss the key factors to fat loss and how to start making progress again if you're stuck at a maintenance or your weight isn't coming off like it was.

I cover the importance of being honest with yourself.

Things to consider if your scale weight has come to a halt.

Changes you might need to make to make progress again.

I also give an insight into how I coach my clients through this.

Any questions my inbox is always open @melissagracept

If you're ready to ditch the cycles of dieting, lose fat and keep it off - apply for my September coaching spaces here

Thank you for listening

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Did you know, I've been training in gyms for 12 years, 6 of those as a PT/Coach!

Needless to say, during that time I have learned a lot, so I thought I'd compile a short list to expand on.

I discuss everything from motivation, gym communities and double denim.

I hope this episode helps you with your journey, at whatever stage you're at.

If you've enjoyed the episode please leave a review and let me know or I do love a share on socials!

The original thoughts came from this Instagram post I did!

Have a wonderful day, thank you for listening

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Sorry for the click-bait but I do like a title with a dramatic reveal!

In this episode I discuss exactly what kind of exercise you should be doing for fat loss and how enjoying it is actually the most important thing (spoiler alert!)

I also talk about the best approach for your fat loss goals if you've been dieting on and off for years and don't want to diet again.

If you have any questions, any thoughts, drop me a message @melissagracept.

Similarly if you're ready to ditch the diets and make lasting changes, apply for coaching here and let's see if we're a good fit.

Thank you for listening

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In this weeks episode I'm discussing how to get through the school holidays without worrying about ruining your progress.

There are a couple of key mindset tips in this episode that will really help you remove the overwhelm, the guilt and the worry.

The most important of which is answering the question

'How will the school holidays impact my routine?'

Identifying this gives you something to work with - I go into this in detail in the episode.

I have a lot of clients who are working parents, these are the exact methods I use to coach them through this period.

At the end of the episode there is also some exclusive info about a certain 5 day challenge and free workout resources!

If that doesn't tickle your fancy I don't know what will.

If you've any questions at all or you're worried about your progress stalling - Pop me a DM and I'd love to help @melissagracept

Thank you for listening

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You might assume that as a coach, I've always been sporty but that is not the case.

Todays' episode is a little trip down memory lane for me.

I'm covering my... interesting experience with secondary school

P.E. specifically:

- How much it impacted 'future' me and the relationship with my body.

- What impact that had on me growing up.

- How one teacher changed things for me. (Thank you Mrs C)

- How I use that to my advantage when coaching to make sure my clients are never doing things they don't feel comfortable with.

- Chafing, P.E shorts, rope climbing and muddy fields also make an appearance.

If this is in any way familiar or if you want to chat about anything - I'd love to hear from you. Drop me a message @melissagracept and we can bond over our mutual experience!

Thank you for listening,

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In this episode I tell you exactly what Online Coaching is!

I tell you all about what I do, who I do it for and of course why.

Plus I answer some FAQs on the ins and outs of it all.

It's not just exercise and meal plans, its the hands-on support and accountability busy women need to achieve their fat loss goals and say goodbye to fad diets for good.

It's my job and I love it.

As always if you have any questions or if you'd like to have a chat and see if coaching is for you, drop me a message @melissagracept

Thank you for listening

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