In this episode I'm talking about the things that keep SO many women stuck when it comes to weight loss. Some of them will be things you have likely NEVER though of and I am sharing them with you here!

Come chat with us on IG:

Lily:⁠https://www.instagram.com/lilyonecoaching/⁠

Adam:https://www.instagram.com/adamonecoaching/

00:00 Introduction

05:19 The Importance of Caloric Deficit

09:0 3Hidden Calories and Tracking Challenges

13:30 Mindset and Overeating Issues

17:09 Sustainable Caloric Intake and Lifestyle Changes

22:37 The Dangers of Cutting Food Groups

26:11 Tracking Progress Effectively

30:49 Overcoming Emotional Reactions to Weight

34:52 Fear of Change and Family Dynamics

41:36 Shifting Family Narratives and Beliefs

In this week's episode I'm chatting to you about snacking -if you know that snacking is messing with your health, weight loss and fitness goals this episode is for you!

I'm talking about the reasons we constantly snack and what you can start doing to break this cycle!

Welcome to another episode of TM&BP! In this week's episode I am chatting about perfectionism, where it often stems from and how we can start to move through it so that it stops holding us back in life, business, work and fitness and fat loss goals!

Follow me: https://www.instagram.com/lilyonecoaching/

Follow Adam: https://www.instagram.com/adamonecoaching/

A little personal update and some important reminders for YOU about what really matters for our health and wellbeing.

This episode is going to give you so many ah-ha moments and help you take action and move out of your own way!

I’m sharing one of our special Mindset Mastery Workshops we did for our clients on limiting beliefs - give it a listen and let me know over on IG if you can see how these are showing up for you - Enjoy! 

Follow me: https://www.instagram.com/lilyonecoaching/

In this episode we chat about the main things you DO and do NOT need to focus on to lose body fat in a healthy, sustainable way in 2025! There's a lot of noise out there so we are giving clear actionable steps that you can take away with you!

Follow Lily: https://www.instagram.com/lilyonecoaching/

Follow Adam: https://www.instagram.com/adamonecoaching/

00:00 Introduction and Chit Chat

05:57 Debunking Detoxes and Juice Cleanses

10:56The Misconception of Cardio for Fat Loss

15:10 The Truth About Supplements and Gimmicks

18:33The Skill of Weight Management

19:58 The Dangers of Weight Loss Injections

21:05 Perfectionism and Weight Loss Mindset

24:17 The Myth of Food Group Demonisation

29:39 Understanding Scale Weight Fluctuations

36:45The Importance of a Caloric Deficit

40:04 Understanding NEAT: Non-Exercise Activity Thermogenesis

43:29 The Role of Daily Movement in Fat Loss

48:12 Sleep and Stress Management for Weight Loss

51:48 Mindset: The Key to Successful Fat Loss

Feeling a bit foggy and wondering what day of the week it is?! Welcome to Twixtmas! In this episode I am talking about how to use this time to your advantage and set yourself up for a great start to the New Year.

Twixtmas is that little part between Christmas and New Year which is the PERFECT time to rest and recharge as well as reflect on your year AND plan for your best year yet!

Join our FREE 7 Day Fat Loss and Feel Good Momentum Challenge on the 6th Jan: https://adamcoxfitness-accelerate.lpages.co/kickstart-7-day-challenge

00:00 Welcome to Twixtmas: How to use this time to your Advantage

03:10 The Power of Keystone Habits

06:05 Goal Setting that ACTUALLY works

12:04 Mindset Matters: Overcoming Limiting Beliefs

23:49 Kickstarting 2025: The Free Challenge

This is a chatty episode where I'm talking to you about the last of the Christmas rush, letting go of forcing yourself to feel a certain way and and how to let go of caring what others think so much, I also touch on releasing people pleasing and how to show up as "you".

Hope you enjoy! x

Let's Connect on Instagram!: https://www.instagram.com/lilyonecoaching/

Feeling a bit of stress & overwhelm? I've got you!

In this episode I'm chatting about stress relief techniques that really work as well as giving you a gift which you can download at the bottom of the show notes!

Timestamps:

00:00 Introduction to Stress and the Festive Season

02:51 Understanding Stress: Perception and Response

06:13 The Stress Bucket: Managing Overwhelm

08:48 Tools for Stress Relief

11:51 Practical Techniques

15:12 Emotional Processing

18:04 Physical Activity: Exercise as a Stress Reliever

20:49 Setting Boundaries and Managing Expectations

24:12 Conclusion: Embracing the Festive Season with Resilience

🎁 Get your Gift! This is our Christmas Calm Formula which contains a guided EFT audio, recorded by myself, to help you reduce Christmas stress and feel a sense of instant calm: https://adam-cox-fitness.ck.page/47dc9cd3d3

Comparison is something we all face - whether it’s scrolling through Instagram, seeing someone else’s fitness progress, or watching someone “succeed” while you feel stuck. In today’s episode, we’re diving deep into:

🔍 Why comparison feels so automatic and how it affects your mindset.

🧠 The reasons behind why your brain loves to compare—and how to use that to your advantage.

✨ Simple, actionable strategies to shift your focus from comparison to growth.

💡 How to stop measuring yourself against others and start celebrating your own wins.

This episode isn’t just about “don’t compare yourself to others.” It’s about practical tools you can use today to change your perspective, boost your confidence, and feel empowered in your own life.

Timestamps:

00:00 Introduction to Comparison and Its Impact

03:04 The Evolutionary Roots of Comparison

06:08 The Role of Social Media in Comparison

08:55 Understanding Helpful vs. Harmful Comparison

12:08 Reframing Comparison: From Envy to Inspiration

14:57 The Importance of Self-Acceptance and Gratitude

18:10 Redirecting Energy from Comparison to Action

20:55 Celebrating Progress and Personal Growth

24:03 Conclusion and Call to Action