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.
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.
In this month’s catch-up episode with my partner (and fellow Everyday Athlete coach!) Lewis, we’re giving you a little life update — including a very exciting one… we got engaged! 💍
We also dive into:
📉 What to expect during a fat loss phase (yes, hunger is normal!)🧃 Why tracking needs to be to be “all or nothing”📅 How to stay consistent during chaotic weeks like half term⚖️ And the real truth behind “80% is enough” when it comes to progress
It’s relaxed, honest, and full of reminders that your goals don’t need perfection — they just need persistence.
Instagram - Zoe_Lapwood_Coaching
Finding time to train when you’ve got kids, a job, and a million tabs open in your brain? You’re not alone.
In this episode, I’m joined by Tara Hall — mum of two, Hyrox athlete, and all-round powerhouse — to talk honestly about what fitness looks like after becoming a parent.
We chat about:
👟 What Hyrox training actually involves
🕒 How to manage your time when life is full
💪 Why your fitness goals don’t have to take a back seat
🧠 The mindset shift that helps when motivation feels low
Whether you're postpartum, a working mum, or just navigating a busy life — this one’s packed with real talk and practical tips to help you move your body and feel strong in this season.
Tara Hall - https://www.instagram.com/tarahallfitness?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
Heavy periods. Clots. Cramps that stop you in your tracks. If you've ever wondered whether what you're experiencing is "normal" — this episode is for you.
April marks Adenomyosis Awareness Month, and in this solo episode, I’m breaking down:
💬 What adenomyosis is and how it shows up in the body
🩸 When to be concerned about heavy periods
🩺 How to speak with your GP (including what to say and ask for)
🙋♀️ Why self-advocacy matters — and how to do it without feeling dismissed
🧭 What a typical diagnosis and treatment pathway looks like
You deserve to be heard, understood, and taken seriously.
Let’s talk through it together. 💛
If you have any questions - Send them over on my instagram @Zoe_lapwood_Coaching or email me at zoelapwood@hotmail.com
Hey - It's been a while; thought i'd catch you up on where i've been. Thoughts/feelings from the past few months.
Hope you all have a lovely Christmas and a Happy New Year
3 Things all women need to know about there gynae health.
These are things we are just not told and are so important to our gynae health.
Gynae cancer awareness month - it's probably nothing but always worth getting checked out
IG - Zoe_Lapwood_Coaching
In this episode I dive into exercising and training around your period;
Hopefully some helpful tips for you to take away
Find me over on instagram if you have any comments or questions - https://www.instagram.com/zoe_lapwood_coaching/
Today we discuss balance between softness and discipline
What are the excuses yourself telling yourself right now?
Instagram - Zoe_lapwood_Coaching
In this episode I speak openly with Lucy regarding her journey to being diagnosed with Hashimoto's.
Lucy shares her story of knowing something was wrong and advocating for herself to get a diagnosis.
We talk about struggles with energy, how to navigate information on social media around health and what lucy hopes for going forward.
You can Find Lucy on instagram - https://www.instagram.com/lucysouterfitness/
You can find me on instagram -
Today on the podcast I have a heartwarming and funny conversation with one of my best friends,
We cover;
Being a nurse & a Midwife.
FGM and having a baby
Why being in your 30's with no kids is ok
and why it's annoying being constantly asked - so what's next.
Zoe_Lapwood_Coaching
Hi Everyone,
Today i dive into why if you want to feel healthy and full energy you need to make not skipping meals your best friend!!
Zoe_Lapwood_Coaching
Hey Everyone, Episode 2 - Why getting off you phone before bed is important.
Sleep is everything if you want to look and feel better in yourself...getting off your phone minimum 30 minutes before bed is important to improving your quality of sleep.