The RJ Coaching Podcast

In the first episode of 2025, I'm talking about The Compassionate Fat Loss Programme—a space I’ve created for anyone looking to let go of toxic diet culture and build a healthier, more supportive relationship with food, movement, and their body!

Grab your space here 👉  The Compassionate Fat Loss Programme

 📸 P.S. Come find me on Instagram for any updates and extra info: @rosejohnstoncoaching

Big love,

Rose x

Our final Q&A session with questions from the Compassionate Fat Loss Squad and the final pod of 2024!

1: In menopause, I was told HIIT is better than a long elliptical session because of stress hormones. Is that true?
2: Why, when you’re not doing something, do you feel like you should be?
3: I think it’s last minute jitters how do I keep the faith when I don’t recognize the scenery and I’m have a less amazing day?
4: How to maintain our own emotions and food when we’re flying solo! - we can’t work with a coach forever
5: What should we prioritise? Sleep, meditating, protein, calories, exercise. I know I can do all of this, just not all at once so what is most important?

I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

Another Q&A session with questions from the Compassionate Fat Loss Squad!

1. I am very unfit. The worst I have been, what small steps can I take to get started?
2. Breathing, writing, meditating, measuring, stretching, gym, whole food, not perfection but steady, naming emotions. What else can I do?
3. When life takes over and we feel overwhelmed what can we do to help relax and clear our minds?
4. Why do people pleasers put everyone first before themselves?
5. Why am I more body conscious being slimmer than when I was really over weight?

I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

Another Q&A session with questions from the Compassionate Fat Loss Squad!

1. What is your opinion on restricting trigger foods?
2. Should you have a training plan to get a toned look?
3. How do I stay motivated?
4. Are there ideal eating patterns for people who tend to emotionally eat?

I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

We’re back with more questions from the Compassionate Fat Loss Squad! Some incredible questions that I loved getting stuck into! 
 
 1. Advice about how to handle the weekends - we could eat in but then it’s kind of boring but if we eat out the choices are always difficult and I tend to quickly ‘fall off the wagon’ - plus there’s also the fact we’re as bad as each other so it kind of become a spiral (we do talk about it and it changes for like a day and then we both cave).
2. I struggle to feel genuine empathy for my friends in a smaller body when they struggle with body image. I can show it to them, but I find it triggers my own feels and can't help but to compare and see their struggles or dislikes of themselves as a criticism of my larger body. Any tips on how to manage that/handle it?
3. How to deal with fears this time won’t be like the others. I feel even if I reach a goal I won’t be able to maintain it!
4. What if you are not hungry and you did not reach your target calories? How damaging is it? Is it listening to my body or there is something else. I feel when I get overwhelmed I’m not hungry. I have to be careful not to over eat when I am bored and/or angry.
 
I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

For the next six weeks, we’re shaking things up! I’ll be sharing questions from the Compassionate Fat Loss Squad—questions that I know many of you can relate to. These incredible women aren’t alone in their struggles, and I hope their insights and experiences can support you too!

1. Do you have any tips on staying consistent at the gym?
2. I have issues with drinking enough water. How to increase that?
3. Would meditation help put you in a peaceful place?
4. What happens when I go out with friends for drink & food? I’m out Friday & Saturday this next week .

I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

Today we'll explore compassionate and flexible dieting—a kinder, more balanced approach to food. We'll cover how ditching strict rules can help break the binge-restrict cycle, why permission around food reduces cravings, and how self-compassion leads to lasting success. Join me in rethinking dieting as something sustainable, enjoyable, and supportive!

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I hope you enjoyed this episode! If it resonated with you, I’d love it if you’d subscribe, leave a review, or share it with friends who might find it helpful too! 

Curious about 1:1 coaching? Feel free to reach out anytime on social media @rosejohnstoncoaching—I’d love to connect. 

Thanks for listening, and see you next time!

In this episode, we’re diving into emotional eating—why we turn to food for comfort and how to start changing that pattern. I chat about spotting emotional vs. physical hunger, understanding your triggers, and finding new ways to cope with compassion.

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends!

If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching 
  
  See you next time!

In today’s episode, I’m sharing everything I learned from a recent workshop on GLP-1 drugs like Ozempic and Wegovy. I’ll break down how they work, why they’re becoming so popular for weight loss, and what to expect if you’re thinking about trying them. I’ll go over the science, the benefits, the side effects, and—most importantly—why having the right lifestyle support matters so much for lasting results.

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends!

If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching 
 
 See you next time!

In today's follow-up from the last episode, I dive into how and why our bodies store fat the way they do and explore not just the physical effects, but more importantly, the emotional impact that excess body fat can have. 

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends!

If you’d like to find out more about working with me 1:1, get in touch via my social media page @rosejohnstoncoaching 
 
 See you next time!