In this episode, I sit down with Corinne, the founder of Limitless Fitness and Nutrition, a Sydney-based online and group fitness community. She discusses the challenges women face in starting and sticking to exercise routines, offering tips on finding joy in movement and the importance of realistic expectations. Listeners can try Corinne's LFN Online platform for 14 days free and 50% off your first month with code HARMAN50. ⁠Get it here >>⁠ 00:45 Corinne's Journey into...

In this episode, I tackle the topic of snacking. I discuss whether you should snack, how to determine if you're truly hungry, and what snacks to choose. 00:24 Should You Be Snacking? 02:05 Determining Hunger 02:54 What Makes a Good Snack? 03:50 Evaluating Your Meals Like a freebie? Download my⁠⁠⁠⁠⁠⁠ free meal guide for busy mums.⁠⁠⁠⁠⁠⁠ Interested in sustainable weight loss? Check out my⁠⁠⁠⁠⁠⁠ Weighing in Lighter online program.⁠⁠⁠⁠⁠⁠ Need motivation? Join my ⁠⁠⁠⁠⁠⁠monthly...

In this episode, I'll take you through six things you can change in your diet now to reduce your bloating. 01:15 Steps to Address Bloating 01:46 Dietary Changes to Reduce Bloating 05:19 Impact of Processed Foods 05:36 The Role of Refined Sugar 07:04 Increasing Fibre Intake 08:22 Diversity of Fibre Like a freebie? Download my⁠⁠⁠⁠⁠⁠ free meal guide for busy mums.⁠⁠⁠⁠⁠⁠ Interested in sustainable weight loss? Check out my⁠⁠⁠⁠⁠⁠ Weighing in Lighter online program.⁠⁠⁠⁠⁠⁠ Need motivation? Join...

In this episode, I share my personal experience on nutrition strategies I used for my recent half marathon. 00:26 Half Marathon Experience 03:00 Pre-Run Nutrition 05:47 During-Run Nutrition 08:17 Carb Loading for Long Runs 10:34 Simulating Race Day Nutrition Like a freebie? Download my⁠⁠⁠⁠⁠ free meal guide for busy mums.⁠⁠⁠⁠⁠ Interested in sustainable weight loss? Check out my⁠⁠⁠⁠⁠ Weighing in Lighter online program.⁠⁠⁠⁠⁠ Need motivation? Join my ⁠⁠⁠⁠⁠monthly coaching. View this...

In this episode, I share some snippets from a recent Q&A session with clients focused on weight loss. 01:21 Foundations of Weight Loss 04:05 What to Eat for Weight Loss 07:53 Addressing Hunger in a Calorie Deficit 10:06 Targeting Weight Loss Areas 11:09 Weight Loss and PCOS 14:28 Diet Types and Their Effectiveness Like a freebie? Download my⁠⁠⁠⁠ free meal guide for busy mums.⁠⁠⁠⁠ Interested in sustainable weight loss? Check out my⁠⁠⁠⁠ Weighing in Lighter online program.⁠⁠⁠⁠ Need...

In this episode, I interview Maddy, an innovative physiotherapist in Perth. She shares insights on the common injuries among mums and tips for preventing them. Maddy also touches upon the concept of retained primitive reflexes, explaining their impact on children’s development and learning. Check out Maddy's clinic Turn the Tide Physiotherapy here. 01:55 Differences Between Exercise Physiologist and Physiotherapist 04:38 Common Injuries Among Mums 08:00 Frequency Specific Microcurrent...

In this episode, I discuss my thoughts on getting summer ready. I introduce two offers for the spring months: a $39 seven-day spring meal plan aimed at providing high-protein, fibre-rich recipes, and a $39 'All or Nothing' live masterclass to help combat the all-or-nothing cycle. Grab the meal plan here >> Book your masterclass spot here >> Add on any offer at checkout for $19! 01:54 Summer Confidence and Health 03:38 7 Day Spring Meal Plan 05:14 Breaking the All or Nothing...

In this podcast episode, I interview Holly Moore, a clinical nutritionist and co-founder of Perth Health Collective. We discuss her special interest areas such as hormonal health, fertility, and preconception care. Holly emphasises the importance of personalised nutrition, understanding the menstrual cycle, and the often overlooked role of male fertility in conception. She also debunks fertility myths, stressing the need for balanced diets over trendy superfoods or detoxes, and highlights...

In this episode, I discuss the common reasons why weight loss is challenging and practical solutions to overcome these obstacles. I emphasise the importance of enjoying your diet, avoiding the sole reliance on weight as a metric, and making incremental lifestyle changes. 00:24 Why Weight Loss is So Hard 01:59 The Importance of Enjoyment 04:08 Tracking the Right Metrics 05:40 Making Sustainable Changes   Like a freebie? Download my free meal guide for busy mums. Interested in...

In this episode I'm using my half marathon preperation to illustrate how you can achieve any health goal. This episode provides practical insights for busy mums. 00:34 Setting a New Goal: Preparing for a Half Marathon 01:51 Consistency and Planning for Success 05:37 The Importance of Routine 06:55 Nutrition Tips 08:31 Defining Success Like a freebie? Download my⁠ free meal guide for busy mums.⁠ Interested in sustainable weight loss? Check out my⁠ Weighing in Lighter online...

In this episode, I discuss the importance of sustainable weight loss. We need to change our mindset to lose weight in the way in which we expect to maintain it. 00:32 The Problem with Rapid Weight Loss 02:18 Adopting a Sustainable Weight Loss Approach 02:30 Practical Tips for Sustainable Weight Loss 03:52 Tracking Progress Beyond the Scale 05:03 Making Small Changes   Like a freebie? Download my free meal guide for busy mums. Interested in sustainable weight loss? Check out my...

Montana (a counsellor and motherhood coach) is on mission is to help mums overcome overstimulation through intergenerational healing. She discusses the challenges and rewards of motherhood, the importance of self-care, and how to prioritise your needs. Montana offers insights into how moms can better manage stress, self-reflect on triggers, and use small, manageable steps to improve their well-being. See Montana 1:1 here (15% off for listeners!) 03:37 Balancing Motherhood and...

In this episode, I share a recent Q&A session from my consistency coaching program. We cover meals and snacks for weight loss, the impact of herbal teas on insulin levels, managing non-hungry eating, and the best pre-workout snack options. You can see my monthly consistency coaching program here.   00:04 Consistency Coaching Program  01:24 Three Meals a Day for Weight Loss 05:51 Sweet Teas and Insulin Spikes 07:00 Non-Hungry Eating Tips 12:24 Pre-Workout Snack Ideas   Like a...

In this episode, I discuss the impact of daily weigh-ins on weight loss progress and motivation. I recommend alternative measurement methods to provide a more comprehensive understanding of your progress. These approaches aim to give a more accurate picture of your body composition changes and overall well-being, helping to maintain motivation and consistency.   00:03 The Problem with Daily Weigh-Ins 00:48 Recommended Measurement Practices 01:41 The Importance of Non-Weight Wins 02:06...

In this week's podcast episode, I explores the often-overlooked benefits of weight loss. Drawing from my clinical experience, I discuss how weight loss can alleviate pain, boost energy levels, improve hormone balance, enhance skin health, and positively impact body image and blood markers.    00:19 The Underlying Reasons for Weight Loss 01:24 Unexpected Benefits of Weight Loss 01:50 Skin Improvements 02:47 Increased Energy Levels 03:58 Hormonal Changes 04:54 Positive Body Image 05:33 Blood...

In this episode, I explore critical red flags to watch out for in weight loss programs. I emphasise the importance of sustainable weight loss and highlight four main warning signs: promises of rapid weight loss, the removal of entire food groups, demonisation of specific foods, and reliance on personal anecdotes instead of scientific evidence.   00:04 Identifying Red Flags in Weight Loss Programs 01:30 Red Flag #1: Promises of Rapid Weight Loss 02:46 Red Flag #2: Removing Whole Food...

In this episode, I discuss my daily diet and meal choices, something I've put off for a long time! I do emphasise that my diet is tailored to my lifestyle and may not suit everyone. Listeners are encouraged to take inspiration and adapt tips to their unique needs. 00:00 Disclaimer! 01:38 Breakfast Routine 04:08 Morning Snacks and Coffee 04:48 Lunch Options 07:33 Afternoon Snacks 07:57 Dinner Planning and Meals 10:57 Occasional Treats   Like a freebie? Download my free meal guide for busy...

In this episode, I tackle the common question: Can you lose weight if you can't exercise? The answer is yes, but it requires being in a calorie deficit which can primarily be managed through dietary choices.  00:35 Importance of Calorie Deficit 00:54 Dietary Considerations 02:25 Consulting Health Professionals 03:14 Increasing Incidental Exercise Like a freebie? Download my free 20 page snack guide. Interested in sustainable weight loss? Check out my Weighing in Lighter online program. Need...

In this episode, I discuss a common question about the possibility of weight loss during winter. There are challenges posed by colder months, such as decreased exercise consistency and cravings for comfort foods. 00:25 Challenges of Staying Consistent in Winter 01:19 Adjusting Exercise Routines for Colder Months 02:40 Tweaking Diet for Winter Weight Loss Like a freebie? Download my free 20 page snack guide. Interested in sustainable weight loss? Check out my Weighing in Lighter online...

In this episode, I interview Michele, a gut and skin nutritionist and yoga teacher based in Perth, who shares her journey from struggling with skin issues to becoming a nutritionist specialising in women's health. Michele discusses the importance of gut health in relation to skin conditions such as acne, eczema, and rosacea and provides practical tips for improving skin health through diet and lifestyle. She debunks common skin myths and explores the potential benefits and limitations of...

In this episode, I answer the most common question about the difficulty of weight loss, focusing on three main challenges: hunger, consistency, and finding time for exercise. 00:38 Three Major Hurdles in Weight Loss00:53 Tackling Hunger: Strategies for Weight Loss02:23 Consistency: The Key to Lasting Weight Loss03:43 Exercise: Finding Time in a Busy Schedule Like a freebie? Download my free 20 page snack guide. Need motivation? Join my monthly coaching. Interested in sustainable weight loss?...

In this episode, I chat about the difficulties of weight loss. I explore three major challenges people often face: hunger, consistency, and exercise. With the right approach and practitioner support, all these challenges can be overcome. 00:19 Complexity of Weight Loss00:38 The Three Main Challenges00:53 Managing Hunger02:23 The Importance of Consistency03:43 Incorporating Exercise Like a freebie? Download my free 20 page snack guide. Need motivation? Join my monthly coaching. Interested in...

My Weighing In Lighter weight loss program is now available for busy moms at any time! The program covers all aspects of weight loss, including exercise, stress management, sleep, and all the nutrition. You get 10 weeks of group coaching, live weekly calls, and access to a supportive Facebook group. Bonuses include longevity nutrition practices and tips for handling holiday eating. Join now for a sustainable, evidence-based approach to weight loss tailored for mums.

In this episode, I welcome Tami Lloyd, a Rapid Transformational Therapy (RTT) practitioner, hypnotherapist, and health coach. Tami explains RTT principles and how it incorporates elements of hypnotherapy, cognitive behavioural therapy, psychotherapy, and neuro-linguistic programming to address deep-seated beliefs and behaviours quickly and effectively. Tami also discusses the importance of subconscious programming in emotional eating, providing insights into how RTT can uncover and reframe...