Wellness With a Gynae Nurse

It’s the final week of the 6-Week Coaching Challenge — and in this Q&A, we’re reflecting on progress, lessons learned, and how to keep momentum going beyond the programme. We cover:

• Tips for maintaining results and transitioning out of a deficit

• How to stay accountable once the challenge ends

• Workout apps and YouTube trainers to keep you motivated

• Whether to stick with the same workouts or start mixing things up

• The truth about slow, sustainable fat loss

• Carb loading before long runs and balancing training with nutrition

• How to build on everything you’ve learned over the last six weeks

This one’s all about what comes next — taking the habits, mindset shifts, and confidence you’ve built and using them to keep progressing long after the challenge is over.

This week’s Q&A dives into the realities of keeping momentum when life gets hectic — from long work shifts to big life changes and weekend setbacks. We cover:

• How to stay consistent while working long 12.5-hour shifts

• Why checking in matters (even when you’re away or busy)

• Managing “big life stuff” — weddings, loss, babies, and everything in between

• How to handle post-weekend weight fluctuations without feeling like you’re back to square one

• Staying on track around birthdays, meals out, and celebrations

• What to do if you’re managing an injury but still want to train effectively

Real life doesn’t pause — and neither does your progress. This episode is all about adapting, giving yourself grace, and finding a sustainable rhythm that works for you.

This week’s coaching Q&A is all about what happens during and after the challenge — from staying accountable long-term to handling plateaus and navigating social events. We cover:

• How to maintain accountability after the 6-week programme ends

• Tips for enjoying Oktoberfest (and social meals) without derailing progress

• Easy breakfast ideas for busy mornings with kids

• Creatine and weight changes — what to expect

• What to do when the scale plateaus: adjust or stay consistent?

• Moving into maintenance: how to increase calories gradually

• How often to take progress pictures

• Choosing the best trainers for gym workouts

Real-life situations, clear strategies, and no-nonsense answers to keep you on track — both now and beyond the challenge.

In this week’s Q&A we talk about how to reset when life feels overwhelming, deal with hormonal changes, and keep moving forward even when motivation dips. Topics include:

• Starting the week strong when you’re not feeling your best

• Managing food cravings and binge eating around your cycle

• Refocusing on fat loss after holidays or social weeks

• Staying mentally on track when life feels overwhelming (and avoiding emotional eating)

• Workout tips if you’ve got a slight strain or injury

• Calories burned: should you have a benchmark, or just focus on improving your own time?

Real struggles, honest conversations, and practical tips you can actually use in your own journey.

This week’s coaching Q&A dives into the challenges of staying consistent when life gets busy — and how to make progress without the all-or-nothing approach. We cover:

• How to fit workouts and steps around a hectic work schedule

• Overcoming the all-or-nothing mindset

• How many workouts per week actually change your body shape

• Should you train 2 days in a row — same or different workouts?

• Navigating social plans and still staying on track

• Supplements like creatine and collagen (esp. for women over 40)

• What to do if protein dips at the weekend (and how much “missed” protein really matters)

• Steps vs. workouts — do they overlap?

• Belly fat, calorie deficits, and realistic expectations

• How to bounce back after a treat meal or emotional eating

Real questions, real answers, and practical strategies you can use right away.

In this week’s coaching Q&A, I’m answering some of the most common questions that come up when starting a new programme. We cover:

• Do you really need to eat breakfast to see results?

• How often should you weigh yourself?

• Tips for eating out and managing family meals while in a calorie deficit

• Navigating TOM bloating and whether you should “make up” for missed steps

• Best non-meat protein sources

• Balancing strength training with marathon prep

• Staying on track while on holiday

These are real questions from inside the 6-week coaching programme — with practical, no-nonsense answers you can apply straight away.

In this episode I dive into endometriosis surgery - As always this is not direct medical advice and you should always speak with your own doctor about your own care.

Types of surgery

This episode is a little different.

As a gynae nurse, I’ve spent years supporting women through difficult diagnoses, appointments, and procedures — but this time, I was the patient.

I’m opening up about:
🩺 What it felt like to be on the other side of the curtain
🧠 How it challenged my identity and mindset as a nurse
💬 The gaps I noticed in communication and care
❤️‍🩹 What I want every woman to know if you’re facing your own gynae journey

It’s vulnerable, honest, and I hope it reminds you: you’re allowed to ask questions, feel scared, and still be strong.

n this month’s Everyday Athlete catch-up with Lewis, we’re diving into a topic that so many people struggle with but rarely talk about honestly — food noise.

We share our own experiences (yep, even as coaches we feel it too) and unpack:
🧠 What food noise actually is — and why it happens
🍫 How cravings and constant thoughts about food can mess with your head
🔁 Strategies we use (and share with clients) to quiet the noise without going into restriction mode
💬 Why it’s normal and not something to feel shame about

If your brain won’t stop thinking about snacks — this one's for you.

Zoe_lapwood_Coaching

Living with endometriosis and PCOS while working in fitness isn’t easy — but Celi is proof that it’s possible to thrive with the right tools, mindset and support.

In this episode, I chat with Celi, an online coach and personal trainer, about her journey with chronic fatigue, hormone health, and lifting through it all.

We cover:
🧠 How her mindset shifted after diagnosis and surgery
🏋️‍♀️ Why strength training was a lifeline
⏰ How she manages early PT shifts and her energy
💬 What she wishes more people knew about endo & PCOS

If you’re navigating fatigue, flare-ups or just trying to stay consistent with your training — this one will hit home.