We wrap up Season 11 by answering your questions! WARNING - this episode is super random and goes off on a lot of tangents. Actually, that's kind of like every other episode we do... The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out.  All we do is create this podcast and change lives. Check out the resources below to learn more about what we do...

In this very special episode we interview our amazing client Melissa from North Carolina, USA. She came to us after 25 years of dieting, yo-yo'ing and emotional binge eating. Now she's in the best shape of her life as a 40-year old mother and no longer considers herself an emotional eater. How did she do it? Join us and find out. The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you...

Join us as we talk about why having uncomfortable, difficult and downright hard conversations are necessary in all areas of life. We give examples at home, in social situations, in the workplace and in relationships about why they're beneficial and how to approach them. This episode is going to be especially helpful if you're on a weight loss journey and have been feeling a little "Not on the same page" with your partner about what you're doing and why... The knowledge we share on our...

They're out there, and they're waiting for you. The next shit program that you're going to waste precious time, money and energy on. Maybe it's one you haven't done before. Maybe it's one you have done before (and it "worked" for you even though you still aren't where you want to be). In this episode of the show we give you the major red flags to look for with any shit program - and there are a LOT of them out there. If your next, or current, program exhibits any of these red flags it's time...

In this episode we break down the various things you can do to help monitor and maximise your recovery from your training. We go through the methods we have used/currently use ourselves and also how we personally manage our recovery to ensure we exercise as effectively as possible while staying in one piece! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives...

In this episode of the show we get on our soapboxes and have a good old fashioned cry about the most overused, generic, annoying and straight up SHIT weight loss cliches that get thrown around #NewYearNewMe The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out.  All we do is create this podcast and change lives. Check out the resources below to learn...

We often talk about the importance of acknowleding all the small wins along the way. In this episode, we continue to practice what we preach, sharing our small wins of late. Do you acknowledge all the small wins you have, or do you still overlook them and only focus on the "big" stuff that seems so far away? The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives...

Have you ever noticed how it takes more energy to actively avoid discomfort and negative emotions/experiences than it does to just face them head-on and move through them? In this episode of the show, we deep dive into why avoiding discomfort is holding you back. As always we talk about our own personal experiences and professional observations as coaches, before giving you tips you can implement immediately to start building up the superpower of resilience and prove to yourself just how...

We're back! Season 11 starts right here. In this episode of the show, we go deep on 10 ways to identify that your mindset is, well...f**ked. In our usual style we also give you practical ways to improve on all of these areas if you find yourself identifying with any of them (and no doubt you will). Let's go! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives...

It's that time of the season again, where we answer YOUR questions! "What is the actual success rate of your clients?" "What type of whey protein powder should I use?" "What exercises would you recommend for someone with a herniated disc in the lower back?" "What are the top 3 things you've seen your clients struggle with the most?" "Are you ever going to offer podcast merchandise again?" "What's your favourite treat meal at the moment?" LET'S GO! The knowledge we share on our podcasts comes...

Yes, we have an all new app that we're rather proud of! More importantly though, how can it help you? In this episode we take the time to break down just what is in our app, what you'll get from it, how it can help you and how you can access it right now. Dive in and get ready to learn! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out.  All we do...

In this episode of the show we talk about the hardest, most challenging time of our lives that we went through earlier this year, and how learning how to look for the positives in life, no matter how big or small, helped us become more grateful for the things we have. What are you grateful for in life? The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and...

In this episode of the show we help you defrost the benefits of fresh vs frozen foods. We all know that fruit and veg is great for our bodies, protecting us against a variety of health issues, and they make us feel great, too. But what about frozen fruit and veg…why doesn’t that spring to mind? Despite storage and nutritional advantages, consumption of frozen fruit and veg is low compared with fresh…and continues to decrease. It’s time to rethink what we know about fresh and frozen fruit and...

In this episode of the show, we deep dive into the transformative concept of Calorie Awareness. Instead of stressing over numbers each day, this approach emphasises learning and understanding the energy and nutritional value in the foods we consume. By drawing comparisons between the caloric and nutritional content of fast-food items and wholesome homemade meals, we shed light on making mindful, healthier choices without the need to crunch numbers on a daily basis. Central to this strategy...

We've all been there – fired up, heading to the gym, only to wonder, "Now what?" In this episode, we dive deep into the difference between just "winging it" at the gym versus following a structured training plan. We all know someone (or maybe it's even you!) who walks into the gym, scans the room, and just goes with the flow. While there’s a time and place for spontaneity, the gym isn’t it – especially if you’re serious about seeing results! “Winging it” can be a major pitfall, and even more...

You know that feeling you get when you're on a roll, making great choices daily and then BAM — a social event is looming on the horizon? Hello anxiety! What do I do? Should I even go? Maybe I'll just stay home instead. It's all too common. In this episode, we are diving deep into the age-old dilemma of balancing social life without wrecking your health journey. It's all about striking the right balance and not missing out on life's joys, and guess what? We've got a handy guide to help you...

In this episode of the show, we explore the practical aspects of setting up an effective home gym. While we appreciate the advantages that commercial gyms can provide, we also know that a home gym can be a fantastic solution under certain circumstances. But what's actually involved in setting up an effective home gym? Join us as we tell you what's in our own home gym and break down the essentials, as well as some optional ideas, to ensure if you're setting yourself up at home, you have a home...

We. Are. BACK! Season 10 kicks off with a special preview, letting you know what you're about to be subjected to over the coming months. We're super excited for what is a very education-focused season of the show, and we hope you are too! We've missed you, and we hope you've missed us 3 The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out.  All we do...

It's that time again, where we answer YOUR questions! "Now that I know how bad artificial sweeteners are for me, do you have any tips on sweeteners? I’d love to just go back to using something natural like sugar in moderation, but I’m afraid that I’ve spoiled my taste buds by using the artificial stuff all this time!" "Why is it harder to lose weight as you get older?" "Some people people say the body can't be in a deficit and build muscle at the same time. I've also heard that working out...

In this episode of the show we have a chat with Dr Katie Hirsch from the Department of Exercise Science at the University of South Carolina about all things menopause and weight loss from a science-based perspective! Specific topics we discuss include how the body changes during the menopause transition, the importance of muscle mass and how both ageing and menopause can affect it, effective exercise through menopause as well as diet and nutritional factors. Finally we wrap up the show with...

In this episode of the show, we explore the trend of fakeaway foods — making healthier and more affordable takeaway-style dishes at home. Join us as we discuss the benefits and provide practical tips for creating delicious and nutritious meals tailored to your preferences. A fakeaway is the practice of preparing takeaway-inspired dishes in your own kitchen. We discuss how fakeaways enhance nutritional quality, offer value for money, and allow you to enjoy the social aspect of dining out...

In this episode of the show, we delve into the continued journey of Courtney's transformation, focusing on her ongoing challenges and how she overcomes them. Join us as we explore the final three significant areas: imposter syndrome, poor food variety, and anxiety. Courtney opens up about her experience with imposter syndrome, a common struggle that many of us face along the way. She discusses the feelings of self-doubt and insecurity that often arise when pursuing personal goals. Learn about...

In this episode of the show, we continue to delve into Courtney's weight loss journey, focusing on her ongoing challenges and how she has navigated them. Join us as we explore three key areas: complacency, listening to noise, and comparing herself to others. Courtney opens up about her struggle with complacency and the self-criticism that often accompanies it. She shares her experiences of reaching certain milestones and then falling into a sense of contentment, only to realise that she had...

In this episode of the show, we dive into Courtney's personal journey, focusing on her biggest challenges and how she has overcome them. Join us as we explore the first three key areas: her dislike of exercise emotional eating, and proximity eating. Courtney opens up about her struggle with finding little enjoyment from exercise. She shares her initial resistance to exercise and the negative mindset she had towards physical activity. Discover how Courtney transformed her perspective on...